An Exercise Routine You Can Do At The Office
Posted on 23 July 2009 by admin
Ok, so your one of those people who just has the worst kind of schedule known to mankind. You get up at 5am so you can get to the office by 7am to start your day. You have to go to a parent-teachers meeting at your kid’s school right after work, then you have to take your kid to soccer practice after that. You seem to have days like this almost all the time. You never seem to have much time for yourself between all of the things you have to do every day, so how can you possibly find the time to incorporate exercise into your day? Exercise takes time, and time is one luxury you just don’t have.
Well, there is a way to get some exercise into your day and that way is to simply exercise at your desk. No, that was not a typo. Here is a little routine that you can do right at your desk. It doesn’t take up much time and while it will not make you a candidate for the next fitness competition, it will give your muscles enough work to stay firm.
Complete one set of each exercise in order, doing 10 to 20 repetitions of each exercise, and follow the repetitions with 1 to 2 more sets in order if time permits it.
Chair crunch:
Sit tall in your chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.
Squats:
Stand up in front of your chair. Sit back into a squat like you are sitting back down in your chair, keeping your weight on your heels and your knees behind your toes. When you are almost touching your chair with your butt, push yourself back to the standing position using your leg muscles.
Calf raises:
Stand in front of your desk and put your hands on the desk for balance. Lift yourself up on to the balls of your feet. Hold for 3 to 5 seconds and then lower yourself back down to the floor.
Desk pushup:
Stand 4 to 5 feet away from your desk and put of your hands on the edge of the desk. Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. Then push yourself back up to the starting position again using only your arms.
Seated triceps lift backs:
Sit tall in your chair. Put your arms down at your sides with your palms facing forward. With your arms strait and elbows locked, slowly bring your arms up behind you until you feel your triceps muscles tighten. Hold for 3 to 5 seconds and then lower your arms back to the starting position.
Seated bicep curls:
Sit tall in your chair. Start with one arm down at your side, palm facing forward in a fist. Put your other hand over your fist and push against it for resistance while bringing your fist up toward your shoulder. Once your fist is close to your shoulder, lower it back down to the starting position maintaining constant resistance with the other hand throughout the entire movement. Complete all repetitions for that set, then switch sides and repeat.
After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. Now gently reach for your toes until you feel you can’t go any further, hold for 10 seconds (do not bounce), then return to the starting position. Next, reach your arms out to your sides as far as you can. Keeping them fully extended, bring them slowly to the front and cross them over each other as far as you can. Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides.
Taking the time to do this simple but effective exercise routine at the office will help you keep toned and you can do it even with the worst schedule possible. This routine is also helpful by the fact it can be done during your lunch break and still leave you enough time to eat your lunch. Enjoy your workout!
July 28th, 2009 at 3:10 am
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July 29th, 2009 at 12:00 am
I rarely comment on blogs but yours I had to stop and say Great Blog!!
http://www.mrgymhealth.com – cool!!!!
August 5th, 2009 at 1:52 pm
It is the coolest site, keep so!
August 7th, 2009 at 7:12 am
Great blog.
And I absolutely agree. And I am saying this from my personal experience and experimenting.
November 24th, 2009 at 11:58 pm
great great blog…thanks so much!
January 6th, 2010 at 6:21 am
Great easy exercises to perform on the go almost! As a Personal Trainer I tell all my clients to find time in thier day when im not around to exercise, where theres a will theres a way! If you can’t find time for a half hour/45 minute work out…your working to hard. Keep it up
Chris Sherlock
http://twitter.com/1two1Fitness
February 11th, 2010 at 8:03 pm
Approximately a year ago, I dropped almost all my baby fat. Now 13 pounds lighter, I would certainly like to get rid of an additional 12 pounds to achieve my college pounds. Regarding the previous year or so I have been faithfully walking two miles a day on the tread mill putting on a pounds vest. However , the scale could not move. So right after reaching a plateau, I decided it’s time for the fresh plan. And with all the hype regarding Wii Fit, perhaps it’s time for the high tech approach to weight loss. Do you think this could be a great strategy? What do you believe I should do?
February 21st, 2010 at 10:39 am
Gr8 information – thanks and will check back soon.
March 11th, 2010 at 12:32 pm
Nice tips, I am defintely one of those people described in your opening statement, just can’t find a free moment.
April 6th, 2010 at 5:43 am
Remember, when it comes to losing abdominal fat, you have to adopt a holistic, whole-body approach – there are absolutely no shortcuts. A surgical shortcut like liposuction also becomes meaningless if you are not going to control to your diet, because removing fat cells from the abdomen by liposuction will lead to excess fat storage elsewhere – perhaps under the chin or on knees or shoulders – where it may look even worse than at the abdomen.
July 14th, 2010 at 4:09 pm
Very nice routine. Il like your blog.
@Troy O.weight: when you reach a plateau, it is a normal period that your metabolism must take to adapts to its new weight, BMR and fat%.
Although it may be very frustrating, the best strategy I found over years is to vary your exercise routine and improve your sleeping and eating habits.
A friend of mine has a Wii and she really enjoys it especially when she cannot exercise outdoor.
August 27th, 2010 at 6:45 am
Some tips on staying fit for driving instructors would be good.
Would have to be legal so I don’t lose my job
September 27th, 2010 at 7:47 pm
I am a personal trainer and I absolutely love this blog. I baught into a fitness franchise 3 years ago because I had recently dropped 85 pounds. I am a person who worked long hours behind a desk with very little exercise and no time at the gym. This blog gives ‘office workers’ an opportunity to take a little bit of time to work on their fitness from their desks. I really needed this blog 5 years ago! Great fitness tips!
October 30th, 2010 at 4:34 am
Best you should make changes to the webpage subject title
An Exercise Routine You Can Do At The Office | Mr. Gym Weight Loss & Fitness to something more specific for your subject you write. I loved the the writing nevertheless.
November 13th, 2010 at 11:10 am
Sometimes I just think that people write and dont really have much to say. Not so here
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