Get Fit At Work
"I can't do a workout at the office, I'll get all sweaty and gross.
" "I can't even get up from my desk for a coffee break, let alone to do some exercise.
" "You need a ton of equipment and at least an hour to workout, how can I do it at work?" "I'm practically 'chained' to my desk, and I don't want to be embarrassed by doing exercise at the office.
" Have you heard any of the excuses I just mentioned before? or...
Heaven forbid, have you yourself ever given an excuse like these before? Today, I want to try to change your thinking about getting fit at work.
First, I want to address each of those excuses and let you know why they are just that "excuses.
" Then, I want to give you access to a brand new Get Fit At Work workout! You can literally do this small but effective workout anywhere! Now, back to those lame excuses: "I can't do a workout at the office, I'll get all sweaty and gross.
" This first one is not an excuse because when you get fit at work, or anywhere for that matter, you need to be focusing on Quality, not Quantity.
In other words, a short, intense workout made up of just a few simple exercises is all you need to make a big difference in how you feel.
" I can't even get up from my desk for a coffee break, let alone to do some exercise.
" This is a big one, especially here in North America.
With what seems like almost constant bombardment from your telephone and email, many people aren't taking enough breaks throughout the day, and it's showing because they're extra tired, and feel like they're "trapped"at their desk.
That being said, however, this is still no excuse.
Schedule a time on your daily calendar when you will be "indisposed," and take advantage of that time to get away from your desk prison and grab a wee bit of energy-building exercise.
"You need a ton of equipment and at least an hour to workout, how can I do it at work?" I've said it before, and I'll say it again, you don't need ANY equipment or even CLOSE to an hour to do a complete, full body, fat burning workout! Use your own body weight as your resistance, not expensive weight machines that only work one muscle group at a time! Do something that's quick, challenging and dynamic for 5 to 20 minutes (or whatever time you have to spare).
"I'm practically 'chained' to my desk, and I don't want to be embarrassed by doing exercise at the office.
" There's nothing to be embarrassed about.
In actual fact, the other people in your office will probably find what you're doing to be quite inspiring (or at least they should).
After all, times have changed.
I actually have run bootcamps in office boardrooms, and activities like that are getting more popular, not less.
So unlock your leg from the desk, find a small corner and crank out a few reps of your favorite body weight exercises.
Do it a couple times a day if you want.
I can guarantee that when you return to your desk, you'll feel a whole lot better for having done it! So, enough with the excuses, right? Now, let's take a closer look at my cool new "Get Fit At Work" workout.
It has 3 main components: Warm Up & Strength, Office Cardio and Cool Down & Stretch: Warm Up & Strength Start with one-legged squats (hold onto a wall or table for support).
Keep your weight on your heels and your knees back from your toes when you lower down.
Next comes "butt-kicks.
" Stand with one leg straight and try to kick your buttocks with the other.
While sitting in your chair, lift one leg up and extend it out straight in front of you, hold that for 2 seconds; then slowly lower your foot (stop just before the floor) and hold for 8 seconds.
Try to do each leg 15 times.
To work your chest and shoulders, do a variation of a dip by placing both hands on the arms of your chair and slowly lift your bottom up off the chair.
Lower yourself back down but stop short of the seat, hold for 5 seconds.
Do this one 15 times.
To strengthen your biceps and core, place your hands on the desk and hang on.
Slowly push your chair back until your head is between your arms and you're looking at the floor.
Then tighten your abs and slowly pull yourself back in.
Once again, try to do 15 of these.
Desk pushups are a great strengthener.
(First, make sure your desk is solid enough to support your weight.
) Standing, put your hands on your desk.
Walk backward, then do push-ups against the desk.
Keep your torso straight.
Repeat a total of 15 times.
Office Cardio Take a look at your wall clock and try to crank out a solid minute's worth of jumping jacks.
Next, try this simple football-like drill of running in place for 60 seconds.
Bring those knees up, and pump those arms! Now pretend you're jumping rope for a minute: Hop on alternate feet, or on both feet at once.
Also try to simulate the arm motion of turning a rope.
Next, take a seat and pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds.
Repeat this one 3-5 times.
If you can step into a vacant office or maybe an empty conference room, try some shadow boxing for a minute or two.
Or you can simply walk around the room as fast as possible.
Don't trip! Try doing some walking lunges in your office or a vacant room.
Take a big step forward, plant that foot, then bend both knees and bring the heel of the back foot off the floor.
Keep repeating by alternating which leg does the big step until you've circled the entire office a couple or three times.
No conference room? That's even better, because you're gonna take it to the stairs - go up two at a time if you need a harder workout! When you get to the top, turn around and descend slowly.
Repeat 3-4 times.
Cool Down & Stretch Sitting tall in your chair, stretch both arms over your head and reach for the sky.
After 10 seconds, extend the right hand higher, then the left.
Keep repeating until you've stretched for 60 seconds.
Let your head roll over so that your right ear nearly touches your right shoulder.
Using your hand, press your head a little lower (gently).
Hold for 10 seconds.
Relax, and then repeat on the other side.
Again, try for a total of 60 seconds before moving on.
Like yoga? This posture will really relieve some tension: Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds.
Repeat 15 times, alternating sides.
Go slowly! Sitting up straight, try to touch your shoulder blades together.
Hold 10 seconds, and then relax.
Go for 1 minute total time.
You get to put your feet up for this last one! In order to ease the hamstrings and lower back, push your chair away from your desk and put your right heel up on the desk.
Sit up straight, and bend forward just until you feel a gentle stretch in the back of your leg.
Flex your foot for 30 seconds, and then point it.
Hold for 30 seconds.
Repeat on the other side.
Important: Make sure your knee is not locked when doing this stretch.
You're done! Good Work! Now, you have no excuse to not get fit at work, right? Actually, I'm seeing more and more companies starting to incorporate health and fitness for their employees while they're at work by sponsoring workplace wellness challenges, offering discounts to local gyms and even adding workout rooms to their offices.
If you work in an environment where this is happening, I urge you to take full advantage of it.
If not, well I've given you all the tools you need to get some terrific exercise, even within the confines of your little cubicle! Stop making excuses! Get Fit At Work!
" "I can't even get up from my desk for a coffee break, let alone to do some exercise.
" "You need a ton of equipment and at least an hour to workout, how can I do it at work?" "I'm practically 'chained' to my desk, and I don't want to be embarrassed by doing exercise at the office.
" Have you heard any of the excuses I just mentioned before? or...
Heaven forbid, have you yourself ever given an excuse like these before? Today, I want to try to change your thinking about getting fit at work.
First, I want to address each of those excuses and let you know why they are just that "excuses.
" Then, I want to give you access to a brand new Get Fit At Work workout! You can literally do this small but effective workout anywhere! Now, back to those lame excuses: "I can't do a workout at the office, I'll get all sweaty and gross.
" This first one is not an excuse because when you get fit at work, or anywhere for that matter, you need to be focusing on Quality, not Quantity.
In other words, a short, intense workout made up of just a few simple exercises is all you need to make a big difference in how you feel.
" I can't even get up from my desk for a coffee break, let alone to do some exercise.
" This is a big one, especially here in North America.
With what seems like almost constant bombardment from your telephone and email, many people aren't taking enough breaks throughout the day, and it's showing because they're extra tired, and feel like they're "trapped"at their desk.
That being said, however, this is still no excuse.
Schedule a time on your daily calendar when you will be "indisposed," and take advantage of that time to get away from your desk prison and grab a wee bit of energy-building exercise.
"You need a ton of equipment and at least an hour to workout, how can I do it at work?" I've said it before, and I'll say it again, you don't need ANY equipment or even CLOSE to an hour to do a complete, full body, fat burning workout! Use your own body weight as your resistance, not expensive weight machines that only work one muscle group at a time! Do something that's quick, challenging and dynamic for 5 to 20 minutes (or whatever time you have to spare).
"I'm practically 'chained' to my desk, and I don't want to be embarrassed by doing exercise at the office.
" There's nothing to be embarrassed about.
In actual fact, the other people in your office will probably find what you're doing to be quite inspiring (or at least they should).
After all, times have changed.
I actually have run bootcamps in office boardrooms, and activities like that are getting more popular, not less.
So unlock your leg from the desk, find a small corner and crank out a few reps of your favorite body weight exercises.
Do it a couple times a day if you want.
I can guarantee that when you return to your desk, you'll feel a whole lot better for having done it! So, enough with the excuses, right? Now, let's take a closer look at my cool new "Get Fit At Work" workout.
It has 3 main components: Warm Up & Strength, Office Cardio and Cool Down & Stretch: Warm Up & Strength Start with one-legged squats (hold onto a wall or table for support).
Keep your weight on your heels and your knees back from your toes when you lower down.
Next comes "butt-kicks.
" Stand with one leg straight and try to kick your buttocks with the other.
While sitting in your chair, lift one leg up and extend it out straight in front of you, hold that for 2 seconds; then slowly lower your foot (stop just before the floor) and hold for 8 seconds.
Try to do each leg 15 times.
To work your chest and shoulders, do a variation of a dip by placing both hands on the arms of your chair and slowly lift your bottom up off the chair.
Lower yourself back down but stop short of the seat, hold for 5 seconds.
Do this one 15 times.
To strengthen your biceps and core, place your hands on the desk and hang on.
Slowly push your chair back until your head is between your arms and you're looking at the floor.
Then tighten your abs and slowly pull yourself back in.
Once again, try to do 15 of these.
Desk pushups are a great strengthener.
(First, make sure your desk is solid enough to support your weight.
) Standing, put your hands on your desk.
Walk backward, then do push-ups against the desk.
Keep your torso straight.
Repeat a total of 15 times.
Office Cardio Take a look at your wall clock and try to crank out a solid minute's worth of jumping jacks.
Next, try this simple football-like drill of running in place for 60 seconds.
Bring those knees up, and pump those arms! Now pretend you're jumping rope for a minute: Hop on alternate feet, or on both feet at once.
Also try to simulate the arm motion of turning a rope.
Next, take a seat and pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds.
Repeat this one 3-5 times.
If you can step into a vacant office or maybe an empty conference room, try some shadow boxing for a minute or two.
Or you can simply walk around the room as fast as possible.
Don't trip! Try doing some walking lunges in your office or a vacant room.
Take a big step forward, plant that foot, then bend both knees and bring the heel of the back foot off the floor.
Keep repeating by alternating which leg does the big step until you've circled the entire office a couple or three times.
No conference room? That's even better, because you're gonna take it to the stairs - go up two at a time if you need a harder workout! When you get to the top, turn around and descend slowly.
Repeat 3-4 times.
Cool Down & Stretch Sitting tall in your chair, stretch both arms over your head and reach for the sky.
After 10 seconds, extend the right hand higher, then the left.
Keep repeating until you've stretched for 60 seconds.
Let your head roll over so that your right ear nearly touches your right shoulder.
Using your hand, press your head a little lower (gently).
Hold for 10 seconds.
Relax, and then repeat on the other side.
Again, try for a total of 60 seconds before moving on.
Like yoga? This posture will really relieve some tension: Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds.
Repeat 15 times, alternating sides.
Go slowly! Sitting up straight, try to touch your shoulder blades together.
Hold 10 seconds, and then relax.
Go for 1 minute total time.
You get to put your feet up for this last one! In order to ease the hamstrings and lower back, push your chair away from your desk and put your right heel up on the desk.
Sit up straight, and bend forward just until you feel a gentle stretch in the back of your leg.
Flex your foot for 30 seconds, and then point it.
Hold for 30 seconds.
Repeat on the other side.
Important: Make sure your knee is not locked when doing this stretch.
You're done! Good Work! Now, you have no excuse to not get fit at work, right? Actually, I'm seeing more and more companies starting to incorporate health and fitness for their employees while they're at work by sponsoring workplace wellness challenges, offering discounts to local gyms and even adding workout rooms to their offices.
If you work in an environment where this is happening, I urge you to take full advantage of it.
If not, well I've given you all the tools you need to get some terrific exercise, even within the confines of your little cubicle! Stop making excuses! Get Fit At Work!
