Here's some super easy and super quick suggestions
We all have busy schedules, and this can make getting into a regular exercise routine quite difficult.
With work and family commitments, squeezing in bouts of exercise on a daily basis can seem almost impossible to some.
Physical fitness in the workplace is a big issue these days, and this is why I have come up with 4 easy to do exercises that can be done anywhere with NO fancy kit or expensive gadgets.
Just YOU and your will power!
Here is a list, in no particular order, of 4 of my personal favourite exercises that I prescribe for my personal clients, especially those who work in office-based environments, and those who work long hours and find it hard to get in a routine of exercise.
Exercise # 1:
The chair squat (click below for video demonstration, you can do this squat with or without a chair)
Benefits of the chair squat – works primarily the quads, hamstrings, glutes, hip flexors, core.
Exercise equipment needed – none.
Recommended reps/sets – 3 sets of 12-15 repetitions.
How often? – 2-3 times per week.
Exercise # 2:
The ‘office lunge’.
Benefits of the lunge – works primarily the quads, glutes and hamstrings. Not a lot of space needed.
Exercise equipment needed – none.
Recommended reps/sets – 3 sets of 15 reps per leg.
How often? – 2-3 times per week.
Exercise # 3:
The push up.
This exercise can be done either on the floor or at a desk. Benefits are – works primarily the chest muscles, triceps and shoulders. Great for core strength.
Exercise equipment needed – none. Just a flat surface or desk.
Recommended reps/sets – 3 sets of 6-12 repetitions.
How often? – 2-3 times per week.
Exercise # 4 :
Water bottle side raises.
Benefits of the water bottle side raise – works primarily the shoulders, arms and traps.
Exercise equipment needed – none. Just 2 small 330-500ml water bottles (full or half full)
Recommended reps/sets – 3 sets of 12-15 repetitions.
How often? – 2-3 times per week.
So there you have it, exercise to do at work - 4 great ways to start getting active between work hours.
Feel free to shoot any questions over to us on our Facebook group, you can join up today!
And now you can download a free video below to get you started with some warm-up exercises - great to do before any routine.
Just click on the link and enjoy watching. It's a taster of what you can expect if you join up to one of our plans!
