You’re maybe someone who has the worst kind of schedule. You get up early so you can get to the office to start your day. You have to go to a parent-teacher meeting at your child's school, then you have to take your kid to practice after that. 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 might be one of those luxuries you just don't have. Unless you can squeeze in a home workout on an elliptical before you start your day. If you are lucky enough to have an elliptical at home check out expert resources by Cardio Capital.
If you don't have exercise equipment at home, or just have the time. There is a way to get some exercise into your day and that way is to simply exercise at your desk! Here is a routine that you can do right at your office desk. It doesn't take up time and while it might not be that intense, it will give your muscles enough to be adequately active.
Complete one set of each exercise. Do 10- 20 reps of each exercise.
Easiest one to do without being noticed! Stand in front of your desk and put your hands on the desk to balance. Lift yourself up onto the balls of your feet. Hold for a few seconds, then lower yourself back down.
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, with your chest facing upwards and looking forwards. When you are almost touching your chair with your butt, push back to the standing position using your legs.
Sit straight in your chair with your feet on the floor. Slowly round your upper back downward until you feel your abs start to tighten. Hold for a few seconds, then return to the start position.
Stand 4-5 feet away from your desk and put of your hands on the edge of a desk. Using just your arms, lower yourself towards the desk and stop when your chest is almost touching it. Then push yourself back up to the starting position again using only your arms.
Seated bicep curls:
Sit straight on 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.
Seated triceps push backs:
Sit straight in your chair. Put your arms down at your sides with your palms facing forward. With your arms straight and elbows locked, slowly bring your arms up behind you until you feel your triceps muscles tighten. Hold for a few seconds, then lower your arms back to the starting position.
Taking the time to do this simple but effective exercise routine at the office on a regular basis will help to keep you active.
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If you wanted something a bit more cardio focused you can do this chair routine by Joe Wicks here.
It can be done before you start work. during your lunch and or when you have finished.