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Office Workout

How many of us are unfortunately stuck sitting at a desk from 8:00-5:00.. does that mean we can't get a great workout in during the day? Heck no! Today I want to talk about a few great exercises that can be done at your desk. I have listed 10 exercises below that don't take a lot of time. I understand that most of us do not have 30 minutes in the middle of the day to perform a workout but you do have 5 minutes every hour! Try to complete each exercise for 1 minute and complete 5 exercises each hour. Repeat 3 times throughout the day and you have completed a 30 minute workout.

Push-Ups: Place your hands on either your desk or your chair wider then shoulder width apart. Begin bending your elbows until they reach 90° then keeping your core tight press up and return to your starting position.

Squats: Perform squats in your office chair, start with your knees bent to 90° drive through your heals and stand up. Return to the starting position making sure to move slowly and keep your core tight.

Ab Leg Lifts: Begin by sitting at the edge of your office chair. Hold on to the front of your chair, lean back while keeping your chest lifted and core tight, lift both feet off the ground keeping them as straight as possible while crunching your upper body. For modifications, you can bend your knees into your chest or try single leg lifts and gradually move up to straight leg lifts.

Knee Lifts: While standing drive your knees to your chest while contracting your core. Alternate knees. The quicker you perform this exercise the more intense this exercise will be.

Arm Circles: Hold arms straight out to the side and begin making small circles to the front, half way through the minute reverse your circle.

Leg Extensions: Sit at the edge of your chair with your legs at a 90° angle. Using your quadricep muscles straighten one leg, squeeze your quad muscle once your leg is extended out in front of you. Slowly release your foot to the ground and switch sides. (the squeeze at the top of this exercise is the most important part)

Oblique Crunches: Sit in your chair and place your hands on the back of your head. Sit up very straight and contract your core, begin leaning to one side while keeping your body looking straight ahead. Once your arm taps the arm rest return to the starting position. Repeat on each side.

Hamstring Curls: While standing, bring your heal to your butt and squeeze your hamstrings, return to starting position and repeat on the other side. Just like the leg lifts, the quicker you go the more intense the exercise will be.

Calf Raises: While standing straight up with your feet pointing straight ahead press through the ball of your foot and rise off your heals. Squeeze your calf muscle at the top of the exercise and slowly return to the starting position. Repeat

Hip Swings: Standing straight up beside your chair contract your core and begin lifting your leg to the side of your body. Make sure your toe remains pointing straight ahead. Raise as high as you can and squeeze your butt before slowly returning to the ground. Perform for 30 seconds on one side then switch.

Let us know if you have any additional questions about the exercises. Remember anything is better then nothing!