This week's workout utilizes resistance bands, which are a fantastic piece of exercise equipment. First, they're cheap, second, they're very light and portable, so you can use them just about anywhere, even when you're traveling, or at the office. And thirdly, they give you a great workout that uses multiple muscle groups at once, similar to free weights. Plus, working out with a giant rubber band is just fun!
Resistance bands are available in a wide variety of lengths and levels of resistance, so you can start out with a lighter band if you're not very fit to start with, and work up to harder bands as you get stronger.
This workout can be done anywhere, and is scalable for all abilities and fitness levels. You can do it outside, inside, in the break room at work, in your backyard, or in a hotel room. Pick a place you feel comfortable, and let's work out!
Click Here for the Do-Anywhere Full-Body Resistance Band Workout
Showing posts with label office workout. Show all posts
Showing posts with label office workout. Show all posts
Thursday, October 23, 2014
Thursday, July 17, 2014
Video: 5-Minute Mobility Workout for the Office
I discovered this set of exercises a few weeks ago, and have been doing them at work almost every day. They really seem to help with my stiffness and soreness that comes from sitting at the computer all the time, and - especially in my hamstrings, and upper back. My legs are actually more flexible than they have been in some time, even though I stretch them daily using other exercises. While this workout is not specifically targeted for office workers, it is useful for anyone who wants to increase flexibility, reduce soreness, or just keep your body young. And it only takes 5 minutes!
I suggest bookmarking the video on all of your computers where you spend a lot of time, and take a 5-minute break at least once a day to run through these exercises. Like me, I bet you will find you get a lot of benefit out of getting out of your chair and doing these simple exercises even just once during your work day.
Click the link below to go directly to the video, and once there, bookmark it for future reference:
5 Minute Anti-Aging Mobility Workout
I suggest bookmarking the video on all of your computers where you spend a lot of time, and take a 5-minute break at least once a day to run through these exercises. Like me, I bet you will find you get a lot of benefit out of getting out of your chair and doing these simple exercises even just once during your work day.
Click the link below to go directly to the video, and once there, bookmark it for future reference:
5 Minute Anti-Aging Mobility Workout
Thursday, February 20, 2014
Video: 15-Minute Office Workout
Trapped at a desk all day? Wish you could get more exercise, but don't feel like you have time? Do this quick and simple workout on your lunch break, or on a break during the workday, and stretch, strengthen, and limber up your body in just a few minutes. Not only will you feel better and more energized, but your body will feel stronger, less stiff, and more flexible - it will benefit your body, your brain, and your overall health!
No equipment is necessary, but you should do a quick warmup such as walking around a bit and stretching gently before you begin.
This is also a great one to do in a hotel room while traveling.
15-Minute Desk Workout
From http://www.sparkpeople.com, a desk workout with our own Coach Nicole! You can do this convenient, 15-minute workout at home or the office. We have a new...
No equipment is necessary, but you should do a quick warmup such as walking around a bit and stretching gently before you begin.
This is also a great one to do in a hotel room while traveling.
15-Minute Desk Workout
From http://www.sparkpeople.com, a desk workout with our own Coach Nicole! You can do this convenient, 15-minute workout at home or the office. We have a new...
Tuesday, February 18, 2014
How To Get More Exercise When You Work In An Office
When asked why they don’t have time to exercise, many people say that their job keeps them seated most of the day, and when they get home, they have so many other things to do that exercise is often the last thing on their mind. If this is your excuse as well, let’s first get it straight that it is a weak one.
Yes, there are so many things that require your time, but if you don’t take an effort to lead a more active lifestyle, you are going to regret it down the line when your habits take a toll on your health. Fortunately, there are several ways you can get more exercise even while you're at work, including:
1. Taking periodic breaks throughout the day to stretch, or even take a very short walk. These small amounts of exercise will add up over the day.
2. Investing in a standing desk so that you will be on your feet instead of sitting down the whole working day. A standing desk is a desk that at the right height only when you stand up.
3. Getting a treadmill desk for a more vigorous workout at your desk. A treadmill desk is similar to a standing desk, but additionally you will be standing on top of a treadmill, of which you can adjust the speed. (For more on how much this simple addition can really change your health and your life, see Dr. James Levine's excellent book, Move a Little, Lose a Lot.
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4. If you often park near the office entrance, try to park a little bit further so that you will have to walk a little before you reach your office. Instead of taking the elevator, take the stairs instead when you need to get from one floor to another. If you are taking a call, stand up and walk around while you attend to the call.
Additionally, try your best to schedule exercise at least three times a week outside office hours. If you can’t afford a gym, invest in some exercise DVDs or just go for a jog around your neighborhood. Aim for at least 30 minutes of moderate-paced activity every time you exercise outside working hours. Check our website, and keep an eye on this blog, for some other fun ways to exercise as well.
With these simple steps, you can easily sneak some extra exercise into your day, throughout the day. The benefits of exercise are well worth the effort; you’ll have a slimmer, fitter, and healthier body if you manage to keep up a more active lifestyle. Couple your newfound exercise habits with a healthy, nutritious diet, and you will feel better than you ever have felt in years. Just give it a try, you certainly have nothing to lose (other than some excess weight), but lots of benefits to gain!
Yes, there are so many things that require your time, but if you don’t take an effort to lead a more active lifestyle, you are going to regret it down the line when your habits take a toll on your health. Fortunately, there are several ways you can get more exercise even while you're at work, including:
1. Taking periodic breaks throughout the day to stretch, or even take a very short walk. These small amounts of exercise will add up over the day.
2. Investing in a standing desk so that you will be on your feet instead of sitting down the whole working day. A standing desk is a desk that at the right height only when you stand up.
 |
Amazon.com: LifeSpan TR1200-DT5 Treadmill Desk (2013 Model). (Photo credit: Wickerfurniture) |
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4. If you often park near the office entrance, try to park a little bit further so that you will have to walk a little before you reach your office. Instead of taking the elevator, take the stairs instead when you need to get from one floor to another. If you are taking a call, stand up and walk around while you attend to the call.
Additionally, try your best to schedule exercise at least three times a week outside office hours. If you can’t afford a gym, invest in some exercise DVDs or just go for a jog around your neighborhood. Aim for at least 30 minutes of moderate-paced activity every time you exercise outside working hours. Check our website, and keep an eye on this blog, for some other fun ways to exercise as well.
With these simple steps, you can easily sneak some extra exercise into your day, throughout the day. The benefits of exercise are well worth the effort; you’ll have a slimmer, fitter, and healthier body if you manage to keep up a more active lifestyle. Couple your newfound exercise habits with a healthy, nutritious diet, and you will feel better than you ever have felt in years. Just give it a try, you certainly have nothing to lose (other than some excess weight), but lots of benefits to gain!
Saturday, September 15, 2012
Video - Toning Exercises At Your Desk
While doing a few quick stretch and tone exercises at your desk won't replace your need to work out, you can help increase blood flow, improve flexibility and relieve stiffness, and prevent sitting-related pain by doing just some simple exercises such as these daily. She also gives a few other tips for getting in a bit of exercise throughout the workday when away from your desk as well. Give these a try, and you'll feel better and have more energy at the end of the day.
Office Workout Routine
Get a workout at work with our office fitness routine! Find more fitness videos at diet.com or own this video for less than a buck! Join Sarah from Diet.com as she demonstrates some easy exercise moves you can do while at the office. Learn how to ton...
Exercise Resources For The Office:
Office Workout Routine
Get a workout at work with our office fitness routine! Find more fitness videos at diet.com or own this video for less than a buck! Join Sarah from Diet.com as she demonstrates some easy exercise moves you can do while at the office. Learn how to ton...
Exercise Resources For The Office:
Tuesday, September 11, 2012
Four Exercises You Can Do at Your Desk
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| A sedentary person, or "typical couch potato." (Photo credit: Wikipedia) |
The human body wasn’t designed to just sit around, which is partially why obesity and other health concerns related to physical activity have become such a problem. The good news is, being strapped to a desk all day doesn’t mean you can’t perform activities to stay healthy. Here are 4 great exercises you can do to stay active without leaving the comfort of your cubicle.
Quick Cardio
In order to keep your heart healthy, you have to elevate your heart rate often. And it's not necessary (or even best) to elevate it for 20-30 minutes at a time, as conventional exercise "wisdom" would have you believe. If you have 5 minutes free during the day, that’s enough to get the blood pumping. Here’s a great way to get your blood moving without having to leave your chair. First, pump your arms up and down above your head for 30 seconds. Next, then tap your feet rapidly back and forth like you’re trying to run in place. Now alternate these back and forth for about 5 minutes.
Arm Stretches
Stretching your arms and wrists is a great idea if you sit at a desk all day and type. It can help relieve stress from the repeated actions. Here are some wrist and arm stretches that can be done quickly and easily. First extend your arm in front of you with your wrist bent back so your palm is facing out. Use the other arm to pull back your hand; you should be able to feel your whole arm stretching out. After repeating this exercise with both arms, press your palms firmly together in front of you. Be sure to keep your elbows bent and lifted. Bend your wrists back and forth, pushing gently with your hands.
Leg Lifts
Constantly staying in the same position all day, whether sitting or standing can be damaging to your legs. This simple exercise will help increase leg circulation and improve the health of your legs. While sitting in your chair, simply extend one leg until it is straight. Hold, the return it back to the floor. Continue this exercise for a few minutes, alternating legs. Lift one leg a few inches off the floor while keeping your knees bent. Again, you should hold and release, then repeat for a few minutes with both legs.
Back Stretches
Sitting or standing on your legs all day can not only damage your legs, it can be murder on your back. The best way to relieve back pain at work actually takes no extra time out of your day, it just requires a bit of concentration. Just make sure you use proper posture throughout the day. Sitting straight up in your chair all day without slouching can cause long term relief of pain. If you need temporary relief of back pain, simply arch your back by pulling your stomach forward and bending your shoulders back. Repeat several times. Another great way to stretch your back is to keep your lower body facing forward in your chair while turning around with your upper body. Do this several times on both sides.
While these exercises aren’t going to give you a killer body, they will help you feel better, relieve and prevent pain, and help improve your blood flow.
Thursday, November 17, 2011
New Fat Loss Workouts for Those Short On Time
This week we have a helpful guest article by a well-known fitness expert. Enjoy!
Unique Lean-Body Workouts for Time-Crunched People: Super-Fast "Multi-Workouts" to do at Home or the Office
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author - The Truth About Six Pack Abs
Warning: this style of workout is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!
Image via WikipediaAlright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.
Please keep an open-mind and don't worry so much about what other people think, because this is quite different and you may get some funny looks, but you'll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that's the case for you, then that's your loss.
Here's how it works (these workouts can be done at home or even in your office):
Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot... with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.
The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I've found that some people that have tried this have actually gotten their co-workers to join them!
If you have a private office, then you don't have to worry about anybody watching you. If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.
Some of the bodyweight exercises that are the best to focus on are:
The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised. However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.
Here's an example workout routine at home or the office (adjust the reps up or down based on your capabilities):
Mon/Wed/Fri9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)
Tues/Thurs
9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)
In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).
Image via WikipediaThe above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you've accomplished with these "mini" workouts completed throughout each day... You've increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.
Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts. And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.
Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You've now got some extra free time on your hands!
Try this type of time-efficient workout routine out for 3-4 weeks and then go back to your normal gym routines. I think you'll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these "mini" workouts every couple of months to keep things fresh.
Keep in mind that this is only one method of training and doesn't mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I'd recommend just rotating it into your arsenal of various training methods. And by all means, don't worry so much about what other people think...have the courage to try something a little different. In the end, you'll be the one laughing back at all of the "blubber-bellies" at your office that are giving you funny looks while they eat their donuts!
Feel free to email this link on to any friends or coworkers that you think would like to try these types of unique quick daily workouts. Heck, try to get your co-workers to do these with you if you can!
If you liked these training ideas, Mike's internationally best-selling ebook The Truth about Six Pack Abs contains hundreds of more innovative training and nutrition ideas to lose stubborn body fat and carve out a rock hard set of abs and a flat stomach.
Unique Lean-Body Workouts for Time-Crunched People: Super-Fast "Multi-Workouts" to do at Home or the Office
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author - The Truth About Six Pack Abs
Warning: this style of workout is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!
Image via WikipediaAlright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.Please keep an open-mind and don't worry so much about what other people think, because this is quite different and you may get some funny looks, but you'll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that's the case for you, then that's your loss.
Here's how it works (these workouts can be done at home or even in your office):
Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot... with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.
The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I've found that some people that have tried this have actually gotten their co-workers to join them!
If you have a private office, then you don't have to worry about anybody watching you. If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.
Some of the bodyweight exercises that are the best to focus on are:
- bodyweight squats (and variations)
- pushups (and variations)
- forward, reverse, or walking lunges
- up & down a staircase if one is available
- floor planks (holding the plank position from forearms and feet)
- floor abs exercises such as lying leg thrusts, ab bicycles, etc.
- one-legged bodyweight Romanian deadlifts
The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised. However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.
Here's an example workout routine at home or the office (adjust the reps up or down based on your capabilities):
Mon/Wed/Fri9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)
Tues/Thurs
9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)
In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).
Image via WikipediaThe above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you've accomplished with these "mini" workouts completed throughout each day... You've increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts. And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.
Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You've now got some extra free time on your hands!
Try this type of time-efficient workout routine out for 3-4 weeks and then go back to your normal gym routines. I think you'll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these "mini" workouts every couple of months to keep things fresh.
Keep in mind that this is only one method of training and doesn't mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I'd recommend just rotating it into your arsenal of various training methods. And by all means, don't worry so much about what other people think...have the courage to try something a little different. In the end, you'll be the one laughing back at all of the "blubber-bellies" at your office that are giving you funny looks while they eat their donuts!
Feel free to email this link on to any friends or coworkers that you think would like to try these types of unique quick daily workouts. Heck, try to get your co-workers to do these with you if you can!
If you liked these training ideas, Mike's internationally best-selling ebook The Truth about Six Pack Abs contains hundreds of more innovative training and nutrition ideas to lose stubborn body fat and carve out a rock hard set of abs and a flat stomach.
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