Fitness Starter Pack - The Working Forty
So you are about to head into the most filling and fattening time of the year where we have to then resolve to make a “resolution” to work past the guilt of all the food, sweets, and drinks we gorged ourselves on.
As a foodie and as a cook myself I know how difficult this can be. So I am here today to give you, my New “old” Work out at Work routine (one day ill get this on video)
The Working Forty - each exercise is broken up into 10 reps in 4 breaks throughout the day equaling 40 of each exercise! During the work day, we all need mental breaks and fitness can be a great way to help recharge our batteries. Tip - tighten you core (stomach muscles) while you do each of these. This helps posture. Also, learn how to breathe through your nose and out of your mouth to help, let air fill your stomach (diaphragm) as best you can
Push-up’s - You can do these right at your desk right on the floor, any version will do and for those that have limited strength or space. Do an inclined version against the edge of your desk. (Just make sure it will support you)
Squats - Who doesn’t want a great butt? Just stand up tuck in your core and perform a solid squat nothing radical, but 10 of these to help flex those hips a bit from all the sitting you may do.
Chair Crunches - Sit on the edge of your chair feel flat on the ground in front of you. Tuck your chin downward and try to envision your chin touching the ground in the visual space on the floor between your groin. This exercise will work your upper abs and help get your breathing back on track as well.
Dips - (Can be on a stable chair or desk) Place the chair behind you or put your backside against the edge of the desk (make sure your desk can support you) Grip the edge of the chair or desk and much like a push-up but in reverse drop down till your elbows seem to be at a 45 degree angle and then push back up. great for getting that flabby underarm gone.
The Roman Chair - place your back against a sturdy wall and slowly bend your knees and slide your back down into the position of a sitting chair. tighten up your core and hold that position for a good count of 10 to 20 relax then repeat.
The Penitent Man - Find two good weight items. Books, manuals, etc. hold them in your hands flat out. Extend your arms in front of you and hold them out like an offering for a count of 30. To work your shoulders into this exercise open your arms wide like a cross. Relax after 30 seconds and then repeat.
I may be over Forty, but I don’t have to look like it!
I hope this helps a few of you keep your fitness goals moving while you work.