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An Exercise Routine You Can Do at The Office
By Jim O'Neill
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. Do 10 to 20 repetitions
of each exercise, and follow 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 onto 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, 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 to keep you toned and you can do it even with
the worst schedule possible because it can be done during your
lunch break and still leave you enough time to eat your lunch.
Enjoy your workout.
About the Author
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free newsletter at: http://www.mrgymhealth.com
Article Source: http://www.simplysearch4it.com/article/21482.html
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