Spotlight on Fitness

Spotlight on Fitness is a monthly publication that offers health information that is relevant to and can go along with maintaining a healthy lifestyle. For past issues, please visit the archive.

 

November 2009

5 minute Office Workout

Who says you can’t get a 6 pack while making 6 figures?

It is getting harder and harder to stay fit when there is so much to do, with only so little amount of time to do it in. Twenty-four hours is all the time allotted for one day and throughout that day are thousands of task to conquer, and working out is no where near the top of the “to-do list.” Which is why we have created a quick 5-minute workout that can be easily done during your next lunch break.

Have you ever wanted to just leave your job and still be considered on the clock? Or how about do something productive, that doesn’t pertain to work and still be clocked in? Well, instead of wasting your last 5 minutes of your lunch break surfing Facebook and looking for new jobs, how about getting a quick 5 minute workout?

Throughout this Spotlight we will highlight on some easy workouts that you can do right in your own office…or cubical. Below are exercises that will tone your legs, sculpt your arms, inflate your chest and chisel your abs to perfection.

 

How to perform Bicep Curls:

1. Hold a water bottle or something that is somewhat heavy that you can place in one hand.
2. With your abs flexed, and spine strait curl the bottle or object towards shoulders for 16 reps.
3. Repeat for other arm.

How to perform Chair Dips:

1. Make sure that the chair is stable and place your hand near your hips.
2. Move your hips in front of the chair and bend at the elbows.
3. Slowly lower your body until elbows is at 90 degrees.
4. Push yourself back up and repeat for 16 reps.

How to perform Abdominal Twists:

1. Hold the water bottle at chest level while keeping the knees and hips forward.
2. Gently twist to the left as far as you can without pain or until the abs contract.
3. Twist back to the center and move to the right.
4. Do a total of 10 reps. Remember do not force the twist, it could lead to injuring the back and spine.

How to perform Hip Flexions:

1. Sit tall with the abs tight and lift the left foot off the floor only a couple inches.
2. Hold for 3 seconds, lower slowly, and repeat for 16 reps.
3. Then repeat for the other leg

How to perform Leg Extensions:

1. Sit tall with your abs tightened and extend the left leg until it’s level with the hip.
2. Squeeze the quadriceps and hold for 3 seconds.
3. Lower and repeat for 16 reps and repeat for the other leg.

How to perform Inner Thigh Squeezes:

1. Place a towel, firm water bottle or an empty coffee cup between your knees as you sit up tall in your chair.
2. Squeeze the object, release halfway and squeeze again.
3. Complete 16 reps of slow pulses.

“Working out While still on the Clock”

Now you are equipped to get a mini workout in while sitting in your office, and the excuse of not having time to work out has just received its pink slip. These exercises can be easily completed within 10 minutes once or twice a day depending on how dedicated you are in accomplishing your goals. These workouts are easy, available to all and don’t require much equipment, office supplies and a big imagination are all you need to acquire the body you desire.