You left home with every intention of getting to the gym today. Your bag is packed and you’re either going during your lunch break or after work. You discover that you can’t get away during lunch so now the plan is to go after work. As the work piles up, it becomes clear that you’re not making it to the gym. Have no fear, you can get it in at your desk.
Here’s what you’ll need:
Here’s your workout:
Stair climb
Bypass the elevator and take the stairs as often as possible. This is a great way to
get your cardio in and burn calories.
Wall sits or chair squats
a) Stand with your back against the wall and come down into a squat position (keep your knees behind your toes, over your ankles). Hold the squat for 20-30 seconds. Repeat the exercises 2-3 times.
b) Chair squats-Stand in front of your chair and squat down until you are barely touching the chair. Try to hold the squat for 15-30 seconds. You can also hold the back of your chair and squat down to maintain balance.
Lunges (stationary) or seated leg lifts
Start in a squat stance and step back with
one leg. Watch the front knee keeping it behind the toes. Lunge for 12-15 repetitions and then switch. You can alternate legs as well.
Seated leg lifts
Sitting in your chair, keep one knee bent, straighten the working leg, flex the foot and lift and lower.
Hip bridging
Lie on your back with feet hip distance apart. Engage your core, lift your glutes and squeeze at the top for 10-12 repetitions.
Balance work
(Single leg squats or single leg stands). Stand on
one leg and squat for 10-12 reps or stand on one leg for time, 10-30 seconds and then switch legs.
Pushups
Start with hands a little wider than shoulder width and push against your desk for 10-15 reps.
Renegade or Plank Rows
Get into a plank position using your desk or for more of a challenge go onto the floor. With dumbbell in one hand, wrap your elbow around your ribs and repeat for 12-15 reps and then switch.
Dips
From your desk or chair, go into a seated position. Keep the knees bent and
lower yourself down halfway. Sit close to the desk or the chair so that you’re not using your shoulders. You can also perform dips from the floor.
Abs
Planks, side planks, crunches
Stretch
It’s important to stretch the muscle groups involved after your workout.
Note: If you have weights, you can make the exercises a bit more challenging by incorporating compound movements, for example, a squat with a shoulder press or a bicep curl. As you see, there are many ways to get fit and stay fit. Let’s get to work!
**Make sure you have clearance from your doctor before starting any exercise program.
Jaena Mebane, a graduate of Fordham University-B.A., Fitness Professional, Bodybuilder and creator of GLUTEUS FABULOUS. My motto is “Inspiring Others to Live a Healthy Lifestyle, Mind, Body, and Soul.” You can find me on Instagram @gluteus_fabulous
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