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!
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Shaping Up at <strong>Home</strong><br />
While everyone wishes they had the time <strong>and</strong> money to have a daily personal trainer whipping their<br />
body into shape, the reality is that most people are too busy to log long hours in a gym.<br />
<strong>for</strong> a full-body workout.<br />
Exercising at home has great benefits<br />
Heel Walk<br />
Wall push ups<br />
30<br />
Fortunately, there are many easy exercises that can be<br />
done at home to work <strong>and</strong> tone muscles when you need<br />
to get in a quick workout. While getting sufficient<br />
exercise is the foundation of basic fitness, combining<br />
frequent workouts with good eating habits <strong>and</strong> an<br />
overall healthy lifestyle is the only way to ensure your<br />
body’s optimum per<strong>for</strong>mance. Not all exercise has to be<br />
as intense as bench presses <strong>and</strong> weighted lifts, though.<br />
Even doing a few bicep curls with an extra can of beans<br />
while you cook can promote health in the long run. Add<br />
one or two of these simple moves to your normal<br />
routine to burn a few extra calories, or combine them all<br />
At home or the office, take advantage of your rolling desk chair. Sit in<br />
the rolling chair with your abs tucked <strong>and</strong> shoulders back. Move yourself<br />
<strong>for</strong>ward by digging your heels into the floor. Roll yourself down the<br />
hallway <strong>and</strong> back <strong>for</strong> two minutes at a time to work lower abdominals.<br />
Heel Walk<br />
After you pop your morning coffee in the microwave, st<strong>and</strong> facing the<br />
nearest wall <strong>and</strong> do a few pushups against it. Bend only at your elbows, <strong>and</strong><br />
keep the rest of your body stiff as you lower yourself towards the wall <strong>and</strong><br />
then push away, strengthening arms <strong>and</strong> shoulders.<br />
Wall Pushups
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