An exercise routine you can do at the office
Below is a MRR and PLR article in category Health Fitness -> subcategory Exercise.
An Office Workout Routine for Your Busy Schedule
Summary
Struggling to find time for exercise amid a hectic schedule? This guide provides a simple and effective workout routine you can perform right at your desk. With just a chair and a desk, you can keep your muscles toned without sacrificing your busy day.The Workout Routine
For those with packed schedules, finding time for exercise can seem impossible. Between early mornings, meetings, and commitments, fitting in a workout might feel like a luxury. But what if you could exercise right at your desk?
How It Works
Perform each exercise in order, doing 10 to 20 repetitions of each. If you have time, repeat the set 1 or 2 more times.Exercises
Chair Crunch
- Sit upright in your chair with feet flat on the floor.- Slowly round your upper back until you feel your core engage.
- Hold for 3-5 seconds, then return to the start.
Squats
- Stand in front of your chair.- Lower yourself into a squat as if sitting back, keeping weight on your heels and knees behind your toes.
- Stop just above your chair, then rise back to standing.
Calf Raises
- Stand at your desk, hands for balance.- Lift onto the balls of your feet.
- Hold for 3-5 seconds, then lower back down.
Desk Push-ups
- Stand 4-5 feet from the desk and place hands on the edge.- Lower your chest towards the desk, stopping 3-6 inches above it.
- Push back up using your arms.
Seated Triceps Lift-backs
- Sit tall, arms at your sides, palms forward.- Straighten arms behind you, feeling your triceps engage.
- Hold for 3-5 seconds, then lower arms.
Seated Bicep Curls
- Sit tall, one arm at your side in a fist, palm forward.- Use your other hand to provide resistance as you curl your fist to shoulder.
- Complete reps, then switch arms.
Cool Down Stretches
1. Toe Touch: Sit and straighten legs, reach for your toes, hold for 10 seconds.2. Arm Cross: Extend arms sideways, cross in front of you, hold for 10 seconds.
3. Overhead Reach: Extend arms overhead, hold for 10 seconds.
Conclusion
Incorporating this office workout into your day can help maintain muscle tone, even with a demanding schedule. You can easily fit it into your lunch break without missing a beat. Enjoy staying active!Happy exercising!
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