Here’s How You Can Exercise While You’re At Work
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Get the best of both worlds – exercise while you’re working, and be doubly productive!
Image source: https://www.wellsteps.com/
We’re all busy bees these days...squeezing out even one extra second is almost impossible. Work has become crazy, travel is non-stop, targets are sky high, and if we don’t work hard, we miss out on those promotions and bonuses that the others who work harder/longer than us get.
Who wants to spend their weekends doing anything but relaxing and letting their hair down after such a hectic work week? And those weekends typically bring sinful food and drinks with them. Still, that yearning to look good and feel better doesn’t die down. So how does one manage everything?
It’s simple – work out at work.
Most of us don’t realise it, but our work areas are excellent functional training areas. Use them for more than doing just work (hey! I mean exercising…naughty, naughty!), and soon you won’t mind the long hours you spend there as much!
I’m pretty confident you have a desk and a chair. So let’s get started with our work out at work. Below are some of the exercises that can be done while in office:
1. Before you start your workout
Make sure you have already warmed up by walking around a little bit (minimum 2-5 minutes brisk walking/light jogging on the spot is needed). Then follow it up with this routine and see how good you feel!
2. Chair squats
Take 1-2 steps in front of your chair. Keep feet hip-width apart and parallel, back upright, hands on waist or opposite shoulders. While sitting, just touch your behind to the edge of the chair – pause for 1 second, stand, return to start. 12-15 repetitions.
Works: Quadriceps, glutes, and hamstrings.
3. Hamstring curls
Stand on both feet, holding onto the top of a chair. Bend one leg at the knee and lift your foot up to your behind. Return to start (without touching your foot to the ground).
12-15 repetitions per leg.
4. Standing donkey kick
Stand on both feet, holding onto the top of a chair. Lift one leg up at the back without leaning your torso forward or bending the knee of that leg. Hold for 1 second. Return to start (without touching your foot to the ground). 12-15 repetitions per leg.
5. Triceps dip using a chair/bench
Push your chair against the wall, take a step forward with your back facing the chair, and grip the seat of the chair with your hands positioned wider than your shoulders. Keep your fingers facing forward and arms locked at the elbows. Lower the body towards the floor by bending the knees and elbows – pause for 1 second, and return to start.
6. Bicep curls
Start with your hands down, and fingers facing forward, gripping a water bottle in each hand. Keep the upper arms stuck to the sides of the body. Raise your hands by bending your elbows – pause for 1 second, and return to start.
Facing the wall, step 2-3 feet away from the wall and place your palms against it, positioned wider than the shoulders, and elbows straight. Slowly bring your body towards the wall by bending only your elbows. Don’t bend at the waist. Return to start. For a progression, these can even be done as inclined push-ups using the edge of your desk.
Works: Chest, triceps, core, and back.
8. Standing dead lifts
Grab 1 bottle in each hand (palms facing the body). Keeping your torso straight and your feet hip-width apart, keep knees slightly bent. Without moving your knees from this position, bend at the waist while keeping your back straight. Stick your butt out behind you, and keep moving forward as if you were going to pick something from the floor. Keep eyes level in front. Stop at mid-shin, or when you feel a stretch in the hamstrings. Hold for 1 second. Bring your torso up straight again by extending the hips, and return to starting position. Do this exercise very slowly.
Works: Lower back, glutes, and hamstrings.
9. Leg pull-ins
This is a lower ab exercise that can be easily done on your work chair. Sit on the edge of your chair. Extend legs out straight in front of your body. Grab the edges of the chair behind your buttocks, lift your legs 6 inches off the floor, and lean back slightly. Pull your knees into your chest as you lean forward. Squeeze the lower abdomen forcefully, and then extend your legs back out, and repeat.
Works: Lower abdomen.
10. Waist cincher
Holding a water bottle between both hands at waist level, keep your arms straight, and feet wider than hip-width. Now twist at the waist to one side and turn to look behind. Return to start and repeat on other side. That’s 1 repetition.
You can do this entire workout 2-3 times during the day, or you can repeat the entire sequence once or twice in a row. Finish up with some stretching.