Many folks can not maintain a consistent exercise program because they really feel they have a shortage of time. If the workday takes up the vast majority of the day for you and you are lacking the energy to work out when you arrive home right after a busy day at work, then I have the remedy for the problem. Bring your exercising to the office?
Below are a few good bodyweight workouts that you can do right in your office.
Bodyweight Squats are a superb way to get the blood pumping and get the body energized, all while giving you a fantastic full-body workout. Stand up in front of your chair, feet a little more than shoulder-width apart and toes pointed slightly out about 20 degrees. While keeping your eyes and head up, squat down as if sitting on the edge of your chair while maintaining your balance with your heels always in contact with the ground. When your bottom hits the chair, stand back up to complete the rep. Start with 12 repetitions and work your way up to your maximum.
One more variation of the bodyweight squat which will build incredible strength is the one-legged squat. Balance yourself on one foot standing in front of your seat with your opposite leg over the floor straightened out in front of you. Lower yourself on your one leg until your backside touches the edge of your chair. While squatting, keep your opposite foot about 6 inches over the floor. If this is too tricky, then hold on to the arms of your chair for extra stability and support. Do your maximum number of repetitions until failure and then switch legs.
A fantastic strength-building exercise that is able to be done at the office is the dip. Dips can be performed by either using a steady chair or edge of the desk. Stand with your desk about a foot behind you and place your hands securely on the edge of the desk, arms as perpendicular to the floor as possible. Merely lower your body toward the ground till your arm is bent 90 degrees at the elbow, then push using your arms back to the beginning position. Go for 5-12 reps. To increase the difficulty, simply adjust your feet farther out from the chair or desk, lessening the total assistance from your legs.
If you are reading this post at work then guess what? You are stalling from work anyway! Why not rise up out of your seat this second and try some of these easy, effective bodyweight exercises. Don’t worry about looking foolish. More than likely, if anyone looks at you they will be encouraged to do some office exercises of their own.