Stop Working and Workout!
Make your workday a workout with 8 easy circuits!
I have a highly motivated client who is willing to put in extra work to reach his goals. He had the brilliant idea of breaking up the monotony of emails, spreadsheets, and conference calls with some movement!
Here are 8 circuits that should to be completed in about 5 minutes while you are at work! He works from home and has cardio equipment as well. So if you have cardio equipment as well supplementing that in place of a few of the circuits.
These are all body weight exercises and all you need is yourself, some wall space, and floor space! This workout focuses on posture and core. The emphasis is on moving, getting the heart rate elevated, but not “lets get drenched in sweat in my cubicle” status.
The goal is to keep moving, so something is always better than nothing. Don't be discouraged about not doing EVERY workout. Leave a check mark next to rounds workouts you complete.
Keep track of how many you squeezed in during the whole workweek and have that as a benchmark or goal to match/beat next week! My client has been completing between 4-6 per day on average.
After Lunch
2:00 PM 3 Rounds
20 Table Top Cruch
10 Push Up
20 Arm Circles Both Directions
3:00 PM 4 Rounds
20 Wall Sit Elbow Touch or Pullover
20 Ice Skaters
20 Clamshell Per Leg
4:00 AM 3 Rounds
20 Total Plank Taps
20 Total Alternating Reverse Lunges
5:00 PM 2 Rounds
1:00 Jump Roap
1:00 Wall Sit
30 Active Back Crunch
Before Lunch
9:00 AM 2 Rounds
1:00 Air Squats
1:00 Wall Sit Elbow Touches
20/20 Arm Circles
10:00 AM 2 Rounds
20 Total Plank Taps
20 Total Bird Dogs
20 Total Hero March
11:00 AM 3 Rounds
25 Wall Tricep Press
15 Jumping Jacks
12:00 PM 3 Rounds
20 Air Squats
20 Tiny Taps
20 Lying Reverse Presses