5 Exercises You Can Do At Your Desk

You want to get in shape but it's not a priority? I understand! It's hard to juggle work, kids, PTA, football schedules, cheerleading, etc.. the list goes on and on. We tend to put exercising at the bottom or close to the bottom of the list at this time in our lives. I have 3 small kids myself, I KNOW how hard it is! I want to offer some useful suggestions on how to squeeze in a quick workout here and there.

The key is to wake up & think, "How can I get my workout in today". It can also help to put it on your calendar on Sunday when you are planning your week. It doesn't have to be one and a half hours at the gym, 5 days a week. You can start with 3 - 30 minute workouts and build up to more. Plan to take the kids to a park where you can walk while they are playing, the East Cobb Park is perfect for that! There are also a lot of benches there to do tricep dips or step-ups on the bench! You can do walking lunges as you are walking! Bring a set of weights & do some bicep curls. The sky is the limit!

There is another way you can workout throughout the day – exercising at your desk. Here are 5 exercises that I would recommend doing at your desk a few times a week – in addition to the 3 – 30 minute workouts!!

1. The Wooden Leg: For lower-body strength: Sit in your chair, extend one leg out straight in front of you and hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.

2. Invisible Chair Sit: Stand in front of your chair with your feet a hip's width apart. They work best if you lower your seat as far as it will go. Place your hands on your hips and lower your butt until it's just above the seat. Then sit down as slowly as possible. Do 20 repetitions. To make it harder, reach your hands overhead as if you were holding a beach ball. If you're really feeling steady, try it on one leg.

3. The Magic Carpet Ride: This works your core and arms. Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.

4. Desk Push Ups: Stand a yard or more away from your desk, with your feet together. Place your palms on the edge of the desk a shoulder's width apart. Lower your chest to the edge of the desk, and push back up. Remember to exhale on the way up. Do 20 times.

5. Seated Crunches: Put your feet flat on the floor and sit up straight. Put your hands and arms folded in your lap. Breathe in through your nose, "crunching" your upper and lower abs by pulling your legs up. Push your back against the chair. Hold for 3 seconds and relax, breathing out through your mouth. Do about 100 if you have the time, otherwise do 2 sets of 50 or 4 sets of 25!! You can do this!!

The word exercise comes from the Latin exercere, meaning to keep busy or at work. You are at work and you have to keep busy!!!

Good luck girls! The idea is to feel good and these things will all help you feel good, I promise!! Please call me if you have any questions or would like to try a FREE boot camp at the park! We offer a variety of classes throughout the week at 6 different parks in Marietta, Woodstock, Smyrna, Kennesaw & Acworth.

Heidi Morris
Certified Personal Trainer
Owner, Boot Camp in the Park, LLC
www.BootCampInThePark.org
heidi@bootcampinthepark.org
678-938-7262