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“Can’t Get Away from my Desk” Workout

28 Sep

I spend most of my day at work from 8 am to 5 pm and I am sitting on my chair with the exception of the 1 hour break that I even sometimes don’t have time to take…
The lack of movement combined with the way I usually set had a very negative effect on my body…Thats why I decided that I need to do something about it … so I searched the net for exercises that are simple, doable in office and doesn’t take much time …

The Office Workout by Paige Waehner was the answer to my query…

Waehner says  “This workout doesn’t take the place of traditional strength training, but offers you a way to keep your blood moving if you can’t get away from your desk.”

What do you need for this workout? A chair and a water bottle…how convenient =)

Stretches for Your Wrists and Arms

office-wriststretchWrist Stretch: Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.
office-wriststretch2Wrist & Forearm:Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.
office-backstretchLower Back Stretch:Sit tall and place the left arm behind lefthip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.   


Lower Body Exercises

office-hipflexionHip Flexion:Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side
office-legextensionLeg Extension:Sit tall with the abs in and extend the left leg until it’s level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.
office-innerthighInner Thigh:Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.

Chair Exercises

office-chairsquatChair Squat:While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.
office-dipDips:Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.
onlegsquatOne-Leg Squat:Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.

Upper Body Exercises

office-frontraiseFront Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head.
tricepWhen the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.
office-bicepBicep Curl:Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat other side.

 Ab Exercises

absideSide Bends:Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).
office-abAb Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don’t force it or you may end up with a back injury.