2/14/2020
WELCOME TO THE FIRST STEP IN THE RIGHT DIRECTION.
Have you been sitting at your desk all morning? Do you find yourself slouching? You need a minute to adjust your posture.
You notice your shoulders are rounding, your lower back is stiffening up, and your legs are becoming restless.
Sitting for a long period of time takes a toll on our bodies. By breaking up our work days with a quick workout will get the heart rate pumping, the muscles working, and better yet will help LOWER YOUR STRESS LEVEL!
We all know it’s not always a cake day. Most of the time we put all of our energy towards our careers, we never seem to have time for ourselves. Well, as important as our work is, working out our bodies is just as significant! Many days we won’t get a chance to even think about fitness, but today we will! Let’s take 10-20 minutes out of our day to check out these simple moves.
Yes, it may seem awkward to do these exercises in the middle of the office, but you’ll be thanking me in the long run :). Not comfortable in front of people? Take advantage of the outdoors or a private conference room / empty space in the office.
Move # 1 – Arm Circles
Begin stretching your shoulders, chest, and upper traps with this simple move. Arms straight out to the side (forming a T), move in large circles forward for a count of ten. Once completed change direction, moving your arms backwards in complete circles.
Move #2 – Toe Touches
Stretch your lower back and hamstrings with this easy move. Bending at the hips, keeping your knees straight, but not locked, reach for your toes. Not everyone will make it that far down, but get as low as you can to feel a nice stretch. Hold for 30 seconds.
Move #3 – Lateral Lunge to Toe Touch
Stretching your hips and groin in this side to side move – Reach for the left leg with your right hand, bending the left knee as you get lower. Repeat to the right side with a total of 10 on each side.
Move #4 – Jumping Jacks
Full body warm up.
Two Options:
- Modified – As you begin to reach arms up tap your right leg out, as arms lower to mid length, bring your right leg in. Repeat on left side for a total of 5-10 on each side.
- Regular – Hands up, feet out – jump to hands mid length and feet in. Repeat 5-10 times.
- Advanced – Repeat regular jacks for a count of 50-100
Move #5 – Walking Lunges
Step forward with your right leg leading. Bend both the left knee down to the ground as you bend the right knee out in front. Hand may rest on your hips, out to the side of your body, or together in front of you. Repeat left leg leading for a total of 5-10 each side.
TIP – Everyone’s hips are at different flexibility levels. When performing a lunge think about the motion as if you were going to sprint towards someone or something. How would that look.
Move #6 – Triceps Dip
You may use your desk, floor, or preferably your chair. Arms shoulder length apart placed behind you on the seat of your chair/desk. Feet out in front with knees bent, lower your hips and glutes down towards the floor. Then, rise up to starting position. Repeat 5-10 times
Move #7 – Squats
Two options:
- Push your chair away and use the space you have/use the outdoor space
- Use your chair/park bench as guidance
When squatting to your chair/bench or air squats, you will want to stand with your feet hip width apart. Pressing your heels into the ground. Lower your glutes down to your seat (or to seat level). If you are a pro at squats, get a little deeper. Take your body where the hips will allow. NOT EVERYONE CAN GO LOW! Once you reach your lowest point, stand back up to your starting position. Repeat 5-10 times.
Move #8 – Low Planks
Focus on your core. On all fours, drop down to your elbows and knees. Try and straighten your back so it is even with your hips, glutes and thighs. If you feel you need more of a challenge, lift knees off the floor and onto your toes. Keep your neck neutral and even with your spine. Hold for 15-30 seconds
Move #9 – Push-ups (Standing/Incline/Full)
- Standing- Use a wall of your choice. Place two hands in front of you, shoulder width apart. Bend at the elbows chest to the wall. Press back to starting position.
- Incline – Use your desk or the seat of your chair (If the chair doesn’t roll – we don’t want you face planting onto the ground)
- Full – All the way down to the ground. Either knees are bent or up on your toes. Starting in a plank position (arms fully extended, neck in a neutral position, back long) bend your elbows and head for the floor. Once your chest hits about a first length away from the ground, come back up to that plank position.
Repeat 5-10 times
Move #10 – One Leg Toe Touches
Bending and lifting the left leg behind you, slightly bend your right leg. Take your right hand and reach towards your right foot. Focus on pressing your right heel to the ground to keep balance. Once you reach as low as your body allows, stand up. Repeat 5-10 times then switch legs.
Need help finding a healthy hobby?
Interested in sharing your story/recipe/workout?
Please email me at jjones@riggsdistler.com
Stay Healthy 🙂
Jackie Jones
