Exercise at Work
Each week focuses on a different piece of equipment. You can exercise at work! And the equipment is easy to store and highly mobile.
Week 1 Equipment: Medicine Ball
Easy to exercise at work when you store it in a closet or under a desk. Find a range of 3-17 lbs. They can be found at any sporting good store, but might be a little pricy. A 4 lb jug of apple juice could work too!
1. Squat, Curl, Press
2. Bent over row Stand with soft knees, hinge at hips forward about 45 degrees. With ball in hands reach away from you, keep elbows in tight to your sides and pull back.
3. Tricep Press Stand straight with ball in hands, arms extended up to sky. Bend at the elbows and lower ball in between shoulder blades. Repeat
4. Reverse Curl Lie on back,hands behind head, fingers interlaced. Rest your head. Lift legs so knees are directly over hips. Raise hips up to ceiling, exhale, and lower down.
5. Spine: Full Locust
Week 2 Equipment: Resistance Tubing
Tubing can be found at any sporting good store and it’s affordable! Makes it easy to exercise at work, huh?
1. Squat/Curl Hold onto either end of tubing. Place center tubing under feet. Lower down to a squat. As you rise, bring arms up to bicep curl.
2. Lunge Place band under front foot and hold either end in hands. Lower down and raise up… will automatically raise tension.
3. Tricep Press Place end of band in hands. Stand with one foot in front of the other. Step on band with back foot. Raise arms high to sky and lower down in between shoulder blades. Repeat.
4. Chest/BackPlace band in hands. Place band behind back and pull forward at your nipple line, bringing both ends together. For back, raise arms up over head and exhale while pulling arms towards floor and arms out straight to the side.
Week 3 Equipment: Stability Ball
A must-have at work or home! Plus they’re fun to sit on. Exercise at work is easier than you thought right?
1. Squats against wall Place ball against wall and back against ball. Lower down keeping your knees behind your ankles.
2. Pushups on the ball Kneel down in front of the ball, roll on top of it until it reaches your hips. Perform pushups. If too easy walk your hands out until ball is at your ankles.
3. Low back (hyperextensions) Place ball in same position as in pushup and keep feet on the floor. Use a wall as a “stopper” if feet slip. Place hands behind head, fingers interlaced, and do a “reverse crunch” to strengthen the spine.
4. Basic Crunches w/feet on wall Place ball at lower back and place feet up on wall with calves parallel to floor. Perform crunches with arms crossed over chest or placed behind head for added difficulty.
Week 4 Equipment: Foam Roller
These guys can be used for therapeutic purposes and also, for core training. Great to have around the house for a quick self-massage. Exercise at work is easy!
1. Balance Stand on one leg and kick forward and back while using foam roller as a “crutch”.
2. Quadriped Come to all fours. Place hands on floor and knees on foam roller. Extend right arm by ear, left leg extended out the opposite direction and switch. Repeat.
3. Bridge Lie on your back. Place feet on roller and press hips up the ceiling.
4. Restful Bridge Lie on back and place roller underneath your lower back, then say ahhhh!