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5 Exercises You Can Do In The Office

5 Exercises You Can Do In The Office

Sitting at a desk all day can be pretty draining, and research shows that prolonged sedentary time increases the risk of chronic illnesses like diabetes, cancer and heart disease.

Unfortunately, as a writer I inevitably spend the better part of my days sitting, and while I try to fit in a workout as often as possible, the reality is that despite my best efforts, there are plenty of days where a visit to the gym, jog in the park or even quick high intensity workout just doesn’t happen.

The good news is that breaking up your office routine with light exercise every half hour or so can counteract the negative effects of sitting at a desk for hours on end. If you can’t remember to do this on your own, you could initially set a timer for every half hour to remind you to get up and move, but eventually it will become a habit.

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Of course, these simple exercises are no substitute for the type of workout that leaves you feeling like a sweaty mess, but they can help you stay alert throughout the day and may even prolong your lifespan.

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    1. Walking

    Walking will elevate your heart rate and improve your circulation, and it’s also the easiest way to exercise in the office without calling too much attention to yourself.

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    Try walking a few laps around the room the next time you have to make a phone call, and rather than emailing someone down the hall, you could get up and talk to them in person.

    1. Calf raises

    Calf raises can be done unobtrusively next to your desk, and will strengthen your calf muscles while also improving your balance.

    Start with your feet shoulder-width apart and press yourself up onto the tips of your toes. Hold the pose for a second, then lower yourself back down and repeat. You can even make the exercise more difficult by working one leg at a time.

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    1. Standing tricep extensions

    Tricep extensions will strengthen the muscles at the back of your upper arms, and although they’re usually done with a barbell or dumbbell, you can use anything from a large book to a water bottle.

    Start by holding your weight behind your head with both hands and extending your arms upward. Then slowly drop them back down behind your head and repeat.

    1. Chair squats

    Chair squats are great for your toning your legs and buttocks, but they’ll require a little more effort and you may attract a few stares from your coworkers while doing them.

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    To do these, stand in front of your chair with your feet hip-width apart and lower yourself down until your buttocks lightly touch the edge of the chair. Without sitting down, press yourself back up into a standing position and repeat.

    1. Lunges

    This is another exercise you can do while making a phone call, and although it’s not as discreet as walking, lunges will get your heart rate up while working your glutes, quadriceps, hamstrings and calves.

    Stand up straight with your shoulders back, chin up and core engaged. Step forward with one leg and lower yourself until your knee is at a 90-degree angle. Push yourself back into a standing position and lower yourself again, this time using the opposite leg. Repeat until both legs are burning.

    Featured photo credit: Photo by Benjamin Child via unsplash.com

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    Marianne Stenger

    Writer, Open Colleges

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    Last Updated on July 13, 2020

    The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

    The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

    Now is as good a time as any to focus on getting your body into the best shape possible.

    Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

    Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

    In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

    What’s so special about this workout routine for men?

    There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

    Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

    It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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    With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

    Beginner full body workout routine

    To start with, we’ll be taking a look at a beginner workout routine.

    This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

      Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

      Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

      Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

      Intermediate workout for men

      This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

      This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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        Day 1: Chest, Shoulders and Triceps

        Chest

        Triceps

        Shoulders

        Day 2: Back and Biceps

        Back

        Biceps

        Day 3: Legs

        Quads, Glutes and Hamstrings

        Calves

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        Day 4:  Shoulders, chest, and Triceps

        Chest

        Triceps

        Shoulders

        Note:

        Every second week superset bench press and dumbbell flys.
        Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

        Day 5: Back and Bis

        Back

        Biceps

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        Advanced Workout Routine For Men

        Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

        It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

        Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

          Day 1: Chest & Back

          • Barbell Bench Press – work up to a 5 rep max for the day
            • Set 1 at 50% – 1 set of 5 reps
            • Set 2 at 60% – 1 set of 5 reps
            • Set 3 at 70% – 1 set of 5 reps
            • Set 4 at 80% – 1 set of 5 reps
            • Set 5 at 90% – 1 set of 5 reps
            • Set 6 at 100% – 1 set of 5 reps
          • Incline Dumbbell Press – 3 sets of 6-8 reps
          • Dips – 3 sets of 6-10 reps
          • Pullups – 3 sets of 5-8 reps
          • Pendlay Rows – 3 sets of 6-10 reps
          • Pulldowns – 3 sets of 6-10 reps

          Day 2: Legs

          • Squats: work up to a 5 rep max for the day
            • Set 1 at 50% – 1 set of 5 reps
            • Set 2 at 60% – 1 set of 5 reps
            • Set 3 at 70% – 1 set of 5 reps
            • Set 4 at 80% – 1 set of 5 reps
            • Set 5 at 90% – 1 set of 5 reps
            • Set 6 at 100% – 1 set of 5 reps
          • Leg Press – 3 sets of 6-10 reps
          • Stiff-Legged Deadlift – 5 sets of 5 reps
          • Hamstring Curls – 3 sets of 6-8 reps
          • Calf-Raise – 5 sets of 10 reps

          Day 3: Shoulders & Arms

          Day 4: Rest

          It’s your rest day. Rest your muscle to prepare for the next round of training.

          Day 5: Chest, Shoulders, & Triceps

          Day 6: Back & Biceps

          Day 7: Legs

          Final Thoughts

          So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

          Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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          Featured photo credit: pixabay via pixabay.com

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