Deskercise: An easy workday workout
Raise the bar, your heart rate and productivity with this one-and-done total-body Smith machine inspired workout.
Are you ready to transform your workspace into a workout place? We all know that a sedentary lifestyle is dangerous. However, finding the time for fitness during the work week can seem near impossible, and far from our minds as we bustle through our busy schedules. Your health needs to start becoming a priority. Scheduling in a few personal minutes throughout the day can go a long way to bettering your mental health, enhancing your concentration at the office and promoting your overall wellbeing. Flex your work and body muscles each day with these three easy to execute exercises.
Equipment Needed: Two 5 pound weights, sturdy chair
Seated Leg Extensions. This exercise has been modified to mimic the movement of the seated leg extension machine found at your fitness facility. Sitting at your desk chair, secure your 5 pound free weight between both feet. Hold the sides of the chair and squeeze your thighs together firmly as you slowly hinge at the knee to elevate the lower half of the legs up until the calves are parallel to the floor. Keep your abs activated as you hold for 2 counts. Carefully return the legs back down to the starting position. Repeat 15 times.
Muscles Moved: Abdomen, Quadriceps
Tricep Dip. Body weight resistance training has been a leading fitness trend the past few years. This exercise uses your body weight to target and strengthen your tricep muscles. Sitting in your chair, place the hands on either side of your legs with fingers facing forward. Slide your body off the seat while maintaining straight arms. Slowly lower your body until your elbows form a 90 degree angle. Push through your hands to return to the starting position. Remember, your triceps are doing the pushing, not the legs. Repeat 12 times.
Muscles Moved: Triceps, Abdomen
Shoulder Press Jack. Elevate your heart rate and better your blood flow by cranking out some Shoulder Press Jumping Jacks. This all-star move is effective and time efficient in that it consolidates several exercises into one. Standing with feet shoulder width apart, with a weight in each hand, jump your feet out while simultaneously elevating both hands straight up. Bring the hands and feet back to the starting position. This is one repetition. Quickly repeat this movement for 60 seconds.
Muscles Moved: Deltoids, Biceps, Triceps, Abdomen, Calves
Don't let your pencil be the only thing that you are pushing around at the office.
Earn it.
Read more Sports Doc for Sports Medicine and Fitness.