Fitness Friday 8/21: 3 Energizing Exercises to Beat the Workday Slump

Happy Friday to you all!  We made it through another week.  How's everyone doing?  Today's post will be a quick one, so let's not waste time.  I'm hearing a lot of people say they can't seem to beat the workday slump that happens around 2-3pm.  You know what I'm talking about - the dreaded afternoon hour that rolls around where it's all you can do to stay awake at your desk.  If you're feeling like you need a pick-me-up at any time of the day, try these 3 easy exercises that are fun and energizing to help you beat the slump.  Ready?

Fitness Friday 8/21: 3 Energizing Exercises to Beat the Workday Slump

Fitness Friday 8/21

3 x 2 (3 times through, twice today)

10 Star Jumps - start standing and bend your knees slightly, preparing for the jump.  Jump up high spreading your legs out and reaching your arms up above you, like a star.  Do 10 jumps.

20 Skaters - start in a crouch position with a slight bend in the knee.  Leap to the right bringing your left leg behind you and to the right, touching your left hand (and foot) to the ground.  Immediately leap to your left side, bringing your right foot behind you and to the left, also touching your right hand (and foot) to the ground.  Keep the leaping doing side to side for 20 reps.

100 Fast Punches in Squat - get into a wide stance and squat down, keeping your chest up and butt back.  Do 100 fast punches (jabs) to the air as quick as you can.

Repeat this series 2 more times through for your first mini workout of the day, and the full set once more this afternoon when you're feelin' like you need a pick-me-up!  I'll leave you with a motivational quote I found last night that so aptly sums up how I'm feeling at the moment.  I won't go into details, but I will say appreciate those that go out of their way for you, and let them know it sooner rather than later.

Thank You

Readers: chat with me!  What do you do when you find yourself lacking motivation to keep going during the workday?  Do you have any exercises you like to do in your office?  How are you staying active this weekend?

Fitness Friday 8/14: Fitness from Your Desk Chair!

Happy Friday!  You made it!  :)  Today's mini workout is designed so you don't ever have to leave your desk.  It's super easy to incorporate movement into your workday with little exercises like these, and that's the whole point behind this Fitness Friday series on the blog.  Not so much to sweat and get a full workout in, but rather to remind you to move your bodies while you're working and get the blood flowing a few times throughout your day.  Ready?  Get your coworkers in on the action and let's get the first rounds done right now! 

Fitness Friday 8/14: Fitness from Your Desk Chair!

Fitness Friday 8/14

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

30 Seated Straight Leg Lifts - staying seated on the edge of your chair, straighten your legs out in front of you, squeezing your quads and pointing your toes (to work the calves).  Lift and lower your legs, keeping your legs tight together and core engaged.  Do 30 lifts.

25 Butt Tap Squats - face away from the chair, and slowly squat down until you feel your butt tap the chair seat.  Stand back up.  Keep going for 25 squats total.  Remember to keep your chest up and gaze forward.

15 Incline Push Ups - note: if you have a chair with wheels, consider doing these off of your desk instead for a more stable surface.  Place your hands on the edges of the chair in a push up position.  Keep your spine in a straight line here, and do a push up lowering your chest to the chair and back up again.  Do 15 total. 

Repeat this series of exercises 2 more times for your first set, and then do 1 more set of 3 rounds during your day today.

Readers: chat with me!  Do you do exercises at your desk?  How do you incorporate activity and movement into your day at the office? What's up for the weekend?

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.



"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?