The At Work Workout

All we do is work, work, work.  But do you remember when work consisted of manual labor and made you break a sweat?  For many, probably not.  Nowadays, adults are typically confined to their chair; staring at a computer screen for hours on end.   It is recommended that we do at least 30 minutes of cardio four or five times a week.  However, with the always on the go mentality of the modern world, it can be tough to get those steps in.  So what are you to do to make up for being chained to your desk?  Luckily, there are a few simple exercises you can do at work to improve fitness levels and heart health.  Are you ready to get your deskercise on?!


Tricep Desk/Chair Dips: Ladies, this one will help your triceps (the back of your arms).  Place your rear on the edge of the desk or stationary chair, then place your palms on the edge of the desk/chair on either side of you. Keep your feet together, bend at the elbows, and slide forward off the desk/chair and dip down a few inches.  Push back up.  Make sure to dip so that your elbows are bent at 90 degrees.  Start off by doing a set of 20 and set your own goals to grow.


Leg Lifts: For lower body strength.  Sit in your chair and extend one leg out straight in front of you.  Hold for three seconds.  Next, raise it up as high as you can and hold it for another three seconds and release.  Repeat with each leg 15 times.


Shoulder Spin: A good one for flexibility.  Sit tall in your chair and reach your left hand behind your back, between your shoulder blades…palm out.  Then reach your right hand upwards to the ceiling.  Bend it down and attempt to touch your left hand.  Can you reach it?  If so, great!  If not, grab your shirt and keep practicing.  You can do it!  Switch arms and repeat.



Desk Push-Ups: To work on upper-body strength.  Stand a yard or more away from your desk with your feet together.  Place your palms on the edge of the desk, shoulder’s width apart.  Lower your chest to the edge of the desk and push back up.  Don’t forget to exhale as you push up.  Start off doing 20.


Chair-Sits:  Strengthening exercise.  Begin by lowering your seat as far as it will go.  Stand in front of your chair, hip’s width apart.  Place your hands on your hips and lower your butt until it’s just above the seat.  Then sit as slowly as possible.  Complete 20 reps.  For added difficulty, reach overhead as if you were holding a ball.

Once you’ve finished and have a little extra time to surf the web; check out our activewear selection for your at home or gym workouts!


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