Lets face it, most of us lead a fairly sedentary lifestyle. Between your commute, the work day, and taking the kids to practice you're always sitting. This takes a toll on the body over and produces unwanted side effects that prevent you from doing whats important in your life. Whether it's to have more energy to play with your kids or pushing for the promotion, it's difficult to do that when you're not looking and feeling your best. This article contains some of the best moves we've come up with to help you stay active at your desk, for a happier, healthier you.
Office Chair Tricep Dips:
Make sure your chair is on a sturdy surface and if it has wheels, ensure they are locked. Place both hands on either side of the chair, with legs bent. With control, lower yourself and push back up, engaging the triceps. Aim for 12-15 reps, for 2-3 sets.
Slowly but surely say bye bye to arm flab!
This one is for those of you who like to remain low key about their fitness attempts, or are just getting into working out. Sit upright in your office chair, ensuring posture is good (shoulders back, chest out). Squeeze your glutes (bum) and hold for 2-3 seconds, then release and repeat. Aim for 12-15 reps, for 3-4 sets.
Complete these daily and watch your booty blossom!
Incorporating a big primal movement into your office routine will supercharge your results. Ensure that the chair is sturdy, stand in front with hands out for balance or placed on your stomach for a challenge. With knees bent and hips tilted slightly back (keep your back neutral!), bend your knees, keeping the weight on the back of your feet until you touch the chair. Upon touching push straight back up, keeping the upper body stable, keeping pressure at the back of your feet. Go for 12-15 reps, 2-3 sets.
*Intermediate movement, use caution. Consult your trainer before attempting if you have knee/ankle/back issues.
Ensure your chair is sturdy and secure. Stand in front of the chair and split your stance, placing one ankle on the chair. Ensure that you keep an imaginary line in between both your legs, and that your feet are straight pointed. Hands out for balance, or on stomach for a challenge, bend your knee and lower and raise yourself for 12-15 reps, for 2-3 sets. Make sure to switch legs!
Punch Punch, Press Press
Work your shoulders and arms while getting the heart rate up with this move. Start seated with both hands in fists. With arms slightly elevated, perform a left punch, right punch, followed by a left and right shoulder press. Make it more challenging by keeping 2-lbs dumbbells in your snack drawer! Perform 12-15 rounds, 2-3 sets.
Give these a try and let us know what you think! Tag us #back2lifefitness and @back2lifefitness