Fitness Friday 7/24: Buddy Edition!

Happy Friday!  Is it just me, or has this week been a rough one?  Not sure why, but this week has drained me.  I'm super tired, slacking on my meal prep big time, and just. can't. wait. for the weekend.  Anyone else?  

Well, I know when I'm feeling sluggish at work, that means I need to get up out of my desk chair and move around a bit.  Stretch.  Go walk down the hall and refill my water bottle.  Do a few exercises in my office.  (That's the whole point behind this Fitness Friday series, anyway!)  I'm sure a lot of your coworkers feel the need to get up and about during the day, too.  So!  Why not round 'em up and have a little fun on your lunch break or during afternoon coffee?  There has to be someone in your office/building/group who wants to add more movement to their day.  So go get 'em and partner up for this mini workout.  You both ready?

Fitness Friday 7/24: Buddy Edition!

Fitness Friday 7/24

Grab your partner (not literally of course) and set a timer for 1 minute for each pair of exercises.  Keep alternating through the exercises in each pair for the allotted time, then move onto the next pair for another minute.  See how many rounds you and your partner can get through!

Squat Hold / 5 Push Ups - partner A holds a squat as low as they can while partner B does 5 push ups.  Once partner B is done, switch so partner B is doing push ups and A is holding a squat.  Keep alternating for 1 minute.  Trainer Tip: to make this slightly more challenging, treat the transition from push up to squat and vice versa like a burpee.  So if you're in a push up position, jump your feet to your hands and raise into a squat, and reverse that movement if you're going from squat to push ups.

10 Table Toe Touches / Plank - partner A holds a low plank while partner B does the toe touches.  Partner B starts in a table top position (belly up, hands and feet on the floor, pelvis raised so chest, torso, and thighs are aligned).  From here, partner B lifts the opposite arm and opposite leg, touching toes to hand.  Repeat on the other side, and keep alternating toe touches 10 times. Once partner B is done, switch roles and repeat.  Continue going back and forth for 1 minute.

Knee Press / 30 Bicycles - Partner A starts on their back, knees raised with feet off the ground, hands and knees pressed against each other, engaging the abdominals as they hold this position.  Meanwhile, partner B does 30 slow bicycles (supine, opposite elbow to opposite knee, legs pedaling like a bike).  As with the other 2 pairs, continue alternating roles for 1 minute. 

Do this 1 more time through for your full mini workout, and complete the workout again once more today.  I hope you're enjoying your Friday and have some fun, active things to look forward to this weekend!

Readers: chat with me!  Do you like partner exercises?  Who do you usually do them with?  What's everyone up to this weekend and how are you staying active?

Fitness Friday 5/15: Move Your Body

Guess what?  It's Friday!  We made it through another week.  The sweet release of Friday is here, and it's almost the weekend.  How's your motivation today?  If it's anything like mine, it's lacking a bit.  I've been finding it pretty difficult to focus lately, but I've found that getting up, moving around and working my muscles, even slightly, helps to reenergize me.  So, if that sounds like you and you need a kickstart to finish up the workweek, try this mini workout today on your lunch break or in the afternoon for a pick-me-up.  Details below!

 

Fitness Friday 5/15

3 x 2 (3 times through, 2 times today)

Wall Sit - just like it sounds, find a clear spot on the wall and sit against it as if you're sitting in a chair.  Get your legs down to as close to a 90˚ angle as possible, and keep your feet directly below your knees.  Hold this position for 30 seconds (more advanced - hold for 1 minute).

Supermans - lie on your stomach, extending legs out straight and arms stretched overhead.  Lift both upper body and legs simultaneously, keeping the arms straight and squeezing your glutes at the top of the movement.  Complete 20 lifts.

Push Up to Side Plank - again, just like it sounds, start by performing a single push up, then turn to a side plank on your right side, keeping the hips neutral and feet stacked, wrist under your shoulder.  Lift your left arm up toward the ceiling and turn your head to look at your hand.  Reverse the movement and immediately go down into another push up.  Now turn onto the left side and repeat the side plank, lifting the right arm up.  Each push up to plank combo = 1 rep.  Get through 10 reps total, alternating sides.

Happy Friday everyone!  Hope you get your movement in today and that it helps you stay focused until the weekend.  In the meantime, here's another motivational quote to get you through... :)

Remember Who You Really Are

Readers: chat with me!  What's everyone up to this weekend?  Anything fun?  How are you staying active?

Fitness Friday 5/1: Desk Edition!

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?