Want to get fit, but can’t leave your desk? No problem! You know you need to exercise. No time for morning exercise between work, kids, and dog? Does evening exercise leave you too hyper to sleep? Then the office workout is for you!
If you have 5-10 minutes…Go stair climbing—seriously! Go up and down for five minutes straight without rest. Too easy? Climb them two at a time and add jumping jacks for thirty seconds after going up/down each flight. Take a one minute break and repeat.
If you have 20-30 minutes…Warm up with “imaginary” jump rope. All you do is pretend that you have a rope and jump for one to two minutes straight. Then head to the floor and crank out as many push ups as you can safely muster, whether on the knees or the full-man version. Grab a (non-rolling) chair or (better) a bench for triceps dips. If you have some water bottles, paperweights, or even some 3-5lb dumbbells go to town with lateral raises, frontal raises, posterior deltoid flyes, and overhead presses. If you feel pain or are unsure about how to properly execute an exercise, stop. If time permits, include bicep curls and triceps kickback extensions as well. You can even toast your legs with some stationary lunges.
If you have an hour…head to the gym for a full-body workout and still have time to munch! Gym-shy? Go for a brisk walk for fifteen minutes (or a fast run if more advanced) and grab a park bench for some incline push ups (beginner) or decline push ups (advanced). Top it off with some straight-legged dips (intermediate to advanced), or do the bent knee version if you have rotator cuff issues or are just starting out. Use the kiddie jungle gym for pull ups or just try to carry your body across the high ladder/rings without stopping. Take the scenic route with some walking lunges around the playground or empty soccer field and make sure to include some sprints for more fat-burning power. Grab some teenagers and challenge them to a game of basketball, soccer, or if you crave something milder—try your hand at some bocce ball.
These are just a few of the many ideas that you could do to workout either at work, or on your lunch break. For additional motivation grab a workout buddy (or two).
Crystal Manjarres is the owner of One-On-One Fitness, a private personal training and Pilates studio for men and women on Marco Island. She is a certified personal trainer and Stott Pilates certified instructor. Her focus is “Empowering men and women of all shapes and sizes”. To send in a question, email Crystal@PinkIslandFitness.com. She can also be reached at www.PinkIslandFitness.com or www.101FIT.com and (239) 333-5771.