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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7. Lower Ab Crunch<br />
Floor Exercises At <strong>Home</strong> Or At The <strong>Office</strong><br />
Believe it or not, you can do some lower ab crunches on your<br />
office chair! Sit toward the edge of your chair <strong>and</strong> lean<br />
backwards, holding on to the sides of the chair <strong>for</strong> support.<br />
Set your legs to a 90 degrees angle, put them together (or<br />
interlace them) <strong>and</strong> lift your legs up towards your chest <strong>and</strong><br />
feel your abs crunching. Use your abs to focus on this<br />
exercise. This workout may be easier done on a non-wheelie<br />
chair, otherwise a wheelie chair can be used too.<br />
Floor exercises can be done within any space in your home or at your office. Of course most of us<br />
would rather not work out on the floor of the office, but if you do have space then these exercises<br />
would suit you.<br />
1. Plank Exercise<br />
The plank looks simple, but it really is about working out your core. For a move that looks like you<br />
aren’t doing much, you actually are channeling your core energy from the abs to sustain that pose. Get<br />
down on all fours but place your elbows <strong>and</strong> toes on the ground as the picture shows:<br />
Hold the pose <strong>for</strong> a minute or two. Take deep breaths in <strong>and</strong> out while feeling your abs working on its<br />
own. If you have difficulty sustaining the stance, you may lower your knees to the ground as in the<br />
picture below:<br />
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