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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TOP TEN HOME WORKOUT EXERCISES<br />
By Aloka Mehta Gambhir<br />
Supermans<br />
Downward facing dog<br />
Push up with single leg raise<br />
A great stretch <strong>and</strong> very good <strong>for</strong> your whole body,<br />
specially your back. Lie on your stomach on a mat<br />
with your legs extended, arms extended overhead<br />
with palms facing each other. Relax your head to<br />
align it with your spine. Extend both hips a few<br />
inches off the floor while simultaneously raising<br />
both arms a few inches off the floor. Keep both legs<br />
<strong>and</strong> arms extended <strong>and</strong> avoiding any rotation in<br />
each. Hold this position briefly. Gently inhale <strong>and</strong><br />
lower your legs <strong>and</strong> arms back towards your starting<br />
position without any movement in your low back or<br />
hips.<br />
Kneel on an exercise mat or floor <strong>and</strong> bring your<br />
feet together. Place your palms flat on the mat,<br />
positioning your h<strong>and</strong>s shoulder-width apart with<br />
your fingers facing <strong>for</strong>ward. Get into a push-up<br />
position, shifting your h<strong>and</strong>s until your shoulders<br />
are positioned directly over your h<strong>and</strong>s. Shift your<br />
weight backwards by pushing your hips backwards<br />
<strong>and</strong> upwards. Move your body moves backwards<br />
<strong>and</strong> attempt to push your heels towards the floor.<br />
Continue moving until your body <strong>for</strong>ms an inverted-<br />
V, keeping both arms <strong>and</strong> legs extended <strong>and</strong> a<br />
neutral (flat) spine.<br />
Lower your body towards the floor while<br />
maintaining a rigid torso <strong>and</strong> head aligned with<br />
your spine. Do not allow your lower back to sag or<br />
your hips to hike upwards during this downward<br />
phase, contract your gluts <strong>and</strong> thigh muscles to<br />
create stability <strong>for</strong> your core. Press upwards<br />
through your arms while maintaining a rigid torso.<br />
As you press upwards, extend your left hip to lift<br />
your left foot off the floor, keeping the knee<br />
extended. Continue pressing until the arms are fully<br />
extended at the elbows <strong>and</strong> your left leg is<br />
extended off the floor. Hold this position briefly be<strong>for</strong>e returning to your starting position. Repeat with<br />
other leg.<br />
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