Workout From Behind the Desk

Hello!

I recently started a job monitoring the floor of a campus gym. While working at a gym may sound like a great place to stay active and live a healthy lifestyle, realistically I sit behind a desk for 8 hours straight.
Losinggg. my. mind.
Hence- blogging!


where I spend my summer days

While I'm not technically allowed to workout on duty, the dumbbell rack sits next to my chair and I've been experimenting with fitting in 40 minutes of exercise while sitting at a desk all day. This is beneficial for quite a few reasons. One, working out helps to increase blood flow and allows for sharper thought processes and more energy throughout the day. This equates to better and more efficient work accomplished. Two, exercise benefits mood and emotional health which leaves us overall much happier and healthier employees.
Exercise is so good for us but can be hard to fit in when work leaves us exhausted and pressed for time. While many companies give employees the opportunity to work out during their lunch break, many people (including myself) need that time to revamp for the afternoon. I designed this workout to be short and sweet while giving us that extra oomph to get through the day. Try it out!

Time:
5 minutes every hour, 8 hours a day, 2x per week
= 40 mins total

Equipment:
3 dumbbells- 2 moderate weight, 1 heavy weight
chair

5 minutes #1- Biceps and Triceps   
-1 min aerobic exercise
-Seated Dumbbell Curl 30 seconds
     -Hold weights in each hand starting with arms fully extended
     -Slowly raise up, hold for 1 second, slowly lower
-Seated Triceps Extension 30 seconds
     -Grab the heavy weight with both hands above your head
     -Slowly lower weight bending at the elbows, raise back up
-10 second rest
***Repeat 3 times

5 minutes #2 Shoulders and Lower Body
-1 min aerobic exercise

-Seated Shoulder Press 30 seconds
     -Position weights to each side of shoulders with elbows before wrists
     -Press weights toward the ceiling until arms are extended above the head
     -Slowly lower back to shoulders
-Dumbbell Wall Squat 30 seconds (moderate weights)
     -Grab weights in each hand and let arms hang by side
      -Sink down into a seated position against wall
***Repeat 3 times

5 minutes #3 Lower Body
-1 min aerobic exercise

-Quadriceps Squeeze 30 seconds
     -While sitting in chair lift leg straight out in front of you
      -Contract upper leg strongly for 3 seconds
      -Relax, repeat
-Lunge 15 secs each side
     -Place hands on waist, step out with right leg and sink down
     -Slowly rise up, lower back down to repeat
-10 Second Rest
 ***Repeat 3 times

5 minutes #4- Core
-1 min aerobic exercise

-Captains Chair 30 seconds
     -Recline slightly on edge of chair (grab below the seat for extra balance) extend both  
       legs straight out in front
     -Slowly bring legs toward center of body, extend back out
-Seated Reclining Curl 30 seconds
    -Sit on edge of chair
     -Lower torso into reclining position towards the seat of the chair
     -Raise back up, repeat
-10 seconds rest
***Repeat 3 times

Note: Aerobic Exercise can be anything that gets your heart pumping. Helpful suggestions could be stair climbing, jumping jacks, jogging in place, jump roping (I think your boss might appreciate this one without the actual rope haha), toe touches, and elbows to knees.

REPEAT WORKOUT TWICE
By uniting our spiritual lives to our daily lives, we allow Christ to take center stage in who we are. A fun tip is to dedicate each of the 5 minute sessions to a different prayer request on your heart.

Live today to the fullest!