Get in Shape During Your Break
Eating lunch at your desk is not a reason to avoid a quick workout. Jason and Sophie DeHenzel, personal trainers and owners of DeHenzel Training Systems, have put together a low-impact workout using the items in your typical office building. Perform these moves back-to-back with no breaks and in less than 30 minutes you can tone up at your desk.
Stand in place and lift each knee above your hip, alternating knees. Perform at a fast pace for 30 seconds and then rest for 10 seconds. Repeat again.
Shoulder Mobility Pushup
First do a normal pushup, then push your hips up toward the ceiling and let your shoulder blades rotate upward at the top of the movement. Come back down into a pushup and repeat for 10-15 reps.
Benefits: This is a great exercise because you get a big bang for your buck on this move. You get the benefits of doing a normal pushup as well as good movement patterns through the shoulder girdle.
Bulgarian Split Squat
Rest one foot firmly on a chair behind you and stretch the opposite leg back in a lunge position. Simply squat down and repeat for 10-15 reps. Switch sides.
Benefits: This is a great exercise for the office. Your legs get trained and you get the cardiovascular benefit from tension on the muscles. You also get a good stretch in your hip flexor.
Bent Over Row With Laptop Bag
Take a laptop bag or backpack and fill it with books to add appropriate weight for you. Bend over by pushing your hips back, do not round the lower back and keep your chest up. Hold the bag out in front of you holding the handles and row the bag to your chest. Perform for 10-15 reps.
Benefits: With this one move, you can train both the upper back and arms.
Single Leg Reach
Reach your hips back and lift one leg until you feel a stretch in the hamstring of the leg on the ground. Outstretch the opposite arm until both the arm and leg are parallel with the floor. Come up and forcefully squeeze
your glute on the working leg.
Benefits: This works your glutes and hamstrings and important core stabilizers.
Lay on your back with knees bent at a 90-degree angle and arms stretched straight up. Bring one arm overhead without letting it touch the ground and the other arm down towards your feet. At the same time, bring the opposite leg down and straighten it without touching the ground. The key with this exercise is to keep the pelvis neutral. Hold on each side for 10 second to start, and add more time every week.
Benefits: This works the core without flexing the spine. This exercise looks easy, but when you do it right, it is very difficult and an awesome ab workout.
Lie on your back and bend your knees so your feet are flat on the floor. Lift your hips up, keeping them in line with your knees. Turn your pelvis into a neutral position and squeeze your glutes for two seconds at the top. Repeat for 10-15 reps.
Benefits: This works your glutes, which are very important for overall strength and lower back health.
Knee Kicks/Fast Feet (conditioning)
Raise the knee of one leg up while by bringing your elbows down. Repeat 10 times on each side and then move into fast feet for 10 seconds. Repeat once more. If you have ankle issues or this bothers your back, you can do a number of moves to fill this area, such as low impact high knees.
Benefits: This exercise is a great way to get a cardio workout with no equipment.