Happy Friday, everyone! AND happy first day of May (I can't believe I'm saying that). It's been a long week, hasn't it? (No? Just me?) I remember writing my post for Monday thinking this week was going to go by so. slow. But lookie here - it's already Friday. Whew! Okay, onto the fitness...
Today's Fitness Friday post was inspired by a podcast I listened to recently where the trainer was discussing simple movements and exercises to make a desk job more exercise-friendly. So I thought I'd take that idea and run with it since this Fitness Friday series was originally made for all you 9-5ers to serve as a reminder to get up and move your body throughout the workday. And guess what, you can work major muscle groups without ever leaving your desk! Keep reading for the details.
FITNESS FRIDAY 5/1: DESK EDITION
"Just stay at your desk and feel the burn..." Since these are easier exercises and don't require you to move away from your desk, try to do them on the hour every hour for the whole day. See what you can do! Set a timer to remind yourself. Repetition ballparks are in the descriptions, but if you want to modify to do more/less, be my guest!
Straight Leg Raises - staying seated on the edge of your chair, straighten your legs out in front of you, squeezing your quads (thigh muscles) and pointing your toes (to work the calves). Lift and lower your legs, keeping your legs tight together and core engaged. Aim for 20-30 reps.
Incline Push Ups - stand up, and place your hands on the front edge of your desk so you're at an incline. Keeping your body in one straight line from toe to head, perform a push up lowering your chest to the desk, and pushing back up to start. Aim for 10-20 reps.
Desktop Crunches - sit back down in your chair, placing your elbows on top of the desk. Press your elbows into the desk and activate your abdominals to hold the position for 5 seconds. Release. That's 1 rep. Continue the press-n-hold pattern, aiming for 10 reps. Trainer Tip: if you want to make it more challenging, bring your knees up to the underside of the desk to "meet" your elbows. Press both into the desk as if you're trying to squeeze the desk together.
There's your desk workout for the day! Remember, you can modify the rep count however you want: more or less, it's up to you. Also remember that since these exercises are slightly easier than the usual Fitness Friday moves, set a reminder to do these one time through on the hour, every hour today. Good luck!
Readers: chat with me! How do you stay active during the workday? Are desktop exercises like these feasible for you? I'd love to hear your feedback! Also, happy (almost) weekend. What's everybody up to?