Office Workout: Exercises you can do at Work
You are worried about a lot of other things: health, family, friends and what not but you can't find time for them. For example, we know how hard you try to incorporate gymming into your daily life but there's no time during the weekdays and you're exhausted during the weekends.
Now since you can't take out the time to hit the gym, you should do something that the gym comes to you. This can help you remain in good shape even while staying inside the office. But yes, you would need to take out at least 15-20 minutes from your office hours. The best time do this would be during the lunch hour or you can come to office a bit early. You can go to a cabin, close the door and get started. Don't let your co-workers bother you and don't bother yourself what they think about the entire thing. Once they see the difference your regular lunch workouts are making to your body, they may just start doing the workout as well.
Now let's check out these workouts:
One-foot Travelling Push-up
By this exercise you work the upper body and add more punch to your standard push-up. This should be done in the centre of the area you are in. Start with a standard push-up position, lift one foot up off the floor and cross it over the other. From, there bring yourself done and finish the push-up. Once this rep is over, move your arm as far sideways as you can, then repeat the process with one hand. Stop once again, this time crossing the other leg behind the supporting leg and perform your second push-up.
Go for 10-12 reps per set, doing 2 sets per workout.
Wall Squat Hold
This exercise is very good for building led endurance. You will need an empty wall for this. Lower yourself down into the squat position. Once your knees are at a 90-degree angle with the lower back pressed into the wall, hold for 30-60 seconds. Take same rest and then repeat two or three times.
Single Leg Squat
This is also very good for building strength, balance and agility. Get into a standing position in the centre of your office. Lift one leg up by at least two feet. From this position, begin to squat all the way down. Your butt should almost touch the ground but your hands should not touch the floor. When you reach the bottom, pause for a second and then press up using your quad, hamstring and glute strength to drive the movement.
Aim for 5-10 reps per leg, and then switch sides and repeat.
Alternating Leg Lift Planks
This is one is amazing for targeting the hamstrings, the glutes and the abs. First, get down into a standard plank position. Your legs should be extended and your back should be flat. Lift one leg off the ground, hold for 10-15 seconds, and then repeat on the other side.
Try doing 3-4 rounds, doing 2-3 sets per session.
Tricep Dips with Legs Elevated
Tricep dips are meant to target the back of the arms and when you do it with your legs raised off the floor (and then positioned on the chair), you only make it more challenging.
This is how it works: Place your hands on the edge of an office chair, table or desk (they should be steady) and keep your feet up in front of you. The body and legs should be perpendicular to each other. From this position, carefully bend at your elbows to bring your body down to the maximum possible extent, pause for a second and then press back up to complete one rep.
15-20 reps per set, doing 2-3 sets per session are recommended for this one. (MensXP.com)
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