Elementary Workout Schedules for Office- and Home Workers COMPILED BY DEAN AMORY
SITTING IS KILLING YOU! I selected for you a series of workouts that you can easily do at the office or at home, a lot of them even while you are working or talking on the phone. The variety of schedules published here after, allows you to pick a different schedule every day and skip any exercises which you might not like or feel are unable to do at any given time. The intention is not that you should read this manual as a book, nor that you should execute complete lists of training exercises one after the other, but rather that you should single out a couple of exercises every day and actually do them. It might be a good idea to mark the exercises as you make your way through the manual, and indicate which exercises you find helpful at home or/and in the office. During work or/and during your personal pauses. REMEMBER: AT ANY GIVEN TIME, ALMOST ANY MOVEMENT IS BETTER THAN NO MOVEMENT!
SITTING IS KILLING YOU!
I selected for you a series of workouts that you can easily do at the office or at home, a lot of them even while you are working or talking on the phone.
The variety of schedules published here after, allows you to pick a different schedule every day and skip any exercises which you might not like or feel are unable to do at any given time.
The intention is not that you should read this manual as a book, nor that you should execute complete lists of training exercises one after the other, but rather that you should single out a couple of exercises every day and actually do them.
It might be a good idea to mark the exercises as you make your way through the manual, and indicate which exercises you find helpful at home or/and in the office. During work or/and during your personal pauses.
REMEMBER:
AT ANY GIVEN TIME, ALMOST ANY MOVEMENT IS BETTER THAN NO MOVEMENT!
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
Working out at work<br />
It’s hard to find time <strong>for</strong> the gym when you’re stuck at the office from nine to five. But here’s<br />
something you can fit in: a five-minute workout you can do at your desk every two hours.<br />
1. Ab dominators<br />
Sit up straight <strong>and</strong> squeeze your abdominal muscles <strong>for</strong> 10-20 seconds. Repeat three times.<br />
2. Leg lifts<br />
Sit up straight with your h<strong>and</strong>s on your lap <strong>and</strong> your feet flat on the floor. Straighten one leg in front of<br />
you <strong>and</strong> hold <strong>for</strong> two seconds. Then lift the leg as high as you can without moving the rest of your<br />
body <strong>and</strong> hold <strong>for</strong> another two seconds. Repeat 15 times per leg.<br />
3. Arm-ups<br />
Sit up straight with your feet flat on the floor. Place your h<strong>and</strong>s on the arm rests <strong>and</strong> lift your body a<br />
few inches off the chair <strong>and</strong> hold <strong>for</strong> 10 seconds. Repeat five times.<br />
4. Butt builders<br />
This one can be done at any time, even while you’re on the phone. Just sit up straight <strong>and</strong> squeeze your<br />
butt cheeks together as tightly as possible <strong>for</strong> 10 seconds. Repeat 10 times.<br />
5. Neck rolls<br />
Your neck takes a lot of strain when you’re hunched at your desk all day. To end your mini-workout,<br />
sit up straight, relax your shoulders <strong>and</strong> let your chin touch your chest.<br />
Roll your head in an anticlockwise circle five times, then repeat in the other direction.<br />
26
Change language