You’ve set yourself a workout plan for the week ahead, but all it takes is a couple of snoozes of the alarm and a few extra hours back at work to throw that entire idea out the window. You’d also be open to exercising on your lunch break, but the fear of looking like a sweaty mess after it is enough to just forget about that altogether.
But what many of us keep forgetting is that it doesn’t have to be an ‘all or nothing’ approach when it comes to fitness. If you’re just looking to move your body and get the blood pumping a little bit, fitness expert and PT, Sam Wood has an easy workout program that’ll enable you to do just that. The best part? You’ll barely break a sweat so you can go off to your next meeting—we promise you others will be none-the-wiser.
#1 Squats
Push the knees out, push the butt back and go as deep as you can without lifting those heels off the floor. Drop it low for 20 reps.
#2 Office chair knee tuck
Start in a pushup position with your feet on your chair. Brace your core and bring your knees in towards your chest, sliding the chair towards you. Keep your back straight and abs on. Return to starting position and repeat. Slide and glide for 20 reps.
#3 Slow controlled desk push-ups
Place your hands on your desk in a standing push up position, lowering and lifting for 20 reps.
#4 Static desk bicep contraction
Sitting at your desk, place your palms underneath your desk as if you are trying to lift the desk up with the palms of your hands. with elbows as close to 90 degrees as you can. Perform a static contraction (contracting your biceps without movement at the elbow) as hard as you can with good posture for 30 seconds.
#5 Slow controlled chair dips
Place your hands on your chair and slowly lower yourself up and down, making sure to only lightly brush the chair with your back. Keep this one up for 20 reps. Repeat this circuit 4 times for a lunchtime burn that doesn’t even require leaving your office or working up a sweat.
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