Get a workout in at work

Stuck at work? Can’t make it to the gym? No problem….give these exercises a try.

What do you need?
*A chair
*Water Bottle
*Light to a medium dumbbell

Please consult with your doctor before starting any workout routine.

Lower Body Exercises
Hip 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. Repeat on the other side.

Leg 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. Repeat on the other side.

Inner Thigh: Place 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..

Chair Exercises
Chair 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.

Dips: 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.

One-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. Repeat on the other side.

Upper Body Exercises
Front 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. When 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, reapeat and swtich arms.

Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 15-20 reps. Repeat other side.

Ab Exercises
Side 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. FYI…bending to the right and left is one rep.

Ab 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 10-12 reps. Don’t force it or you may end up with a back injury.

Wrist Stretch
Wrist 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.


Lower Back Stretch:
Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.

Other options:
*Take the stairs
*Take a break and walk around the office or go for a walk outside
*Try getting a few people together and pay for an instructor to come in and teach a lunch time class or a class after work.

You can even throw a resistance band into the mix. Recommended reps 12-20, depending on the exercise.

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About MoMonzie

So about me....where to start!?! I'm 32 years old and I work in radio. I am also a certified personal trainer and spin instructor. I fight for what I believe in, will do anything to help someone in need, I believe in paying it forward, I love to make others laugh while laughing at myself, and I just want to be inspired and inspire others. Is that good enough for now!? Don't be afraid to leave me a comment or two along my journey to becoming healthier. I'm going to need the support from time to time. Especially when I'm sore and in need of a nap! lol Catch me from 10am to 2pm on the Greatest Hits of All Time 104.3 CKWS FM (ckwsfm.com) And every Friday on Live@5, for the Dirt (ckws.com)

Posted on February 2, 2012, in Fitness, Health, Life, Lifestyle, Motivation, Success, Uncategorized, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. Reblogged this on Xander.J.Turian and commented:
    A great way to use your time effectively in your busy lifestyle. I thought I would share this with you all after my last post so as to inspire you as well!

  2. Great idea! My sister in law has an instructor come in a teach a class twice a week. And it doesn’t cost them too much to have the class.

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