You have some down time in your office, want to workout, but don’t have exercise equipment and really don’t want to sweat. You are thinking about all the chores you have to do when you get home, and figure than now is the perfect time to workout. The Centers for Disease Control States that you can break up your workout into 10-minute intervals throughout the day. Further, your 10-minute bout may give you immediate benefit up to an hour, according to a 2010 article published in USA Today. So break it up! Do ten minutes here, ten minutes there…
Here is the perfect office workout plan:
Work at your own pace. Breakup this workout throughout the day. This program is built to work your muscles without causing you to sweat.
For the 250 Rep Workout, do 50 of each. For the 500 Rep Workout, do 100 reps of each.
Wall Sits – Click to view the video
100 seconds = 50 reps. 200 seconds = 100 reps
Muscles Worked: Quadriceps, glutes, core muscles.
Decline Push Up on the Bench - Click to view the video
50 or 100 reps. Use your desk or the wall for the push ups.
Muscles Worked: Pectorals, triceps, biceps, shoulders.
Calf Raise - Click to view the video
50 or 100 reps. Hold onto your chair, wall or desk for support.
Muscles Worked: Calves
Tricep Dip - Click to view the video
50 or 100 Reps. Use your desk or chair.
Muscles Worked: Triceps.
Squats (Body Weight Only) - Click to view the video
50 or 100 reps.
Muscles Worked: Quadriceps, glutes, hamstrings.
That’s a wrap! Your workout is done. How ’bout that!
Nice work! Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
Photo: Exercise Tip: Replace your chair with an exercise ball.
