Whether you need to fit in a quick workout at the office or a quick way to relieve stress, there are many easy office workouts that you can easily fit into your schedule. Just lock the door, turn off the phone, and find a place where you won’t be disturbed.
First of all, we’ll need to warm up the body, otherwise you may pull a muscle. You can take a leisurely walk round the office, or run in place- it’s up to you. Warm up for about three to five minutes.
Next, we need to stretch. Stretching before a workout helps the muscles to get ready for the demand we will be placing on them. So, in other words, stretching prevents injuries.
Neck– Drop your head to your chest, and roll your head side to side.
Arms and Shoulders– Place one arm across your chest and hook the arm with your other arm at the bicep. The idea is to meet the bicep with your forearm of the other arm, and then pull until you feel a stretch.
Legs and Lower Back- Bend forward at the waist and try to bring your chest to your thighs. Straighten the legs as far as possible.
Thighs– While in the standing position, grab the ankle of your right foot (from behind) and bring your foot towards your buttocks. Switch legs.
Calves– While standing, lean forward while supporting yourself. Keep your feet firmly planted and you should feel a stretch within your calves.
Now that we’re warmed up and have stretched the muscles, it’s time to exercise.
Leg Squats– Sit in a chair and stand up and then sit down again. That is one rep, do 10 reps, three times.
Shoulders– Raise your shoulders, and then roll them forward, 10 times. Next, roll them backwards, ten times.
Biceps Curls– Grab a weight and place your arms at your side. Raise each arm to the shoulder and then return the arm to the starting position. Do 10 to 20 repetitions, depending on the weight used.
Dips– Grab a chair and lower yourself in front of it, placing the heels of your hands on the edge of the chair. Lower yourself and then return to the starting position. Do three sets of 10.
Easy Push ups– Place your hands on the edge of your desk and lean forward. Push your weight away from the desk, and then return to the starting position. Do this 10 times, for three sets.
There you have it. You can’t make excuses anymore about being too busy for a workout. To learn more about easy office workouts or learn how to get into great shape.
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