Hey, I know you! You’re a workaholic like me. You work 24/7; you show up to work early, you leave late, and when you’re not in the office, you’re still responding to emails, researching ideas, and planning for the weeks ahead. It’s hard for go-getters like us to turn it all off and shift our focus to things that don’t make any money – like the gym.
What I’ve found works best for me is to compact my exercise routines so that I don’t have to carve out too much time in my day to go to the gym. At work, we have a few different fitness products available. We all jump on the equipment every couple of hours to work different muscle groups, get a little pick-me-up, and get back to brainstorming.
There are at least 10 different ways to use each of the fitness items in our office, and there are even some great ways to work multiple muscle groups at a time for maximum exertion and time efficiency. Take a look…
These Are the Only 5 Things You Need to Cram a Great Workout Session into Your Hectic Work Schedule
We bolted gymnastics rings into our ceiling.
They’re out of the way and adjustable for height, and they can hold up to a thousand pounds. You can use gymnastics rings at work, in your garage, or even in your backyard on a tree! But, as I mentioned earlier, we sought out equipment that can maximize muscle group usage and take up the least amount of space. Gymnastic rings are inherently unstable, so they force you to stabilize your body more than any other machine does. So, although you have to hang on for dear life with your hands, you’re definitely going to feel the workout in your arms, back, chest, and core the entire time you’re swinging. From pull-ups to push-ups, from deadlifts to the dreaded iron cross, you can do it all on a set of gymnastic rings.
We have a treadmill in our back office
With this machine in our office, I avoid waking up another hour earlier to take a run and a much-needed shower before work. I hop on our machine at work before heading out, so I avoid driving across town to my gym after work and fighting for a machine, and I avoid missing out on the limited time at home that I have in the evenings. There are a hundred different models out there, but what I like about our machine at the office is that it comes equipped with tons of built-in workout programs plus Google Mapping to mimic my normal fair-weather route outside. I can work from the machine via my laptop placed on the built-in workstation.
An Indo board lives on our lobby rug
You can work your entire body with the Indo Board. It can be used for balancing fun and tricks, or you can use it to produce blood, sweat, and tears. It’s totally up to you. It’s essentially a balance board that was created to perfect the user’s surfing game, but if you utilize it for push-ups or combine it with the gymnastic rings, your entire body will be screaming after a few minutes.
The foam roller keeps you going
Have you ever been so sore the day (or two) after an intense workout that you think “man, this isn’t worth it”? You don’t have to hurt like that! After your cool-down, and a nice long stretch, take to the foam roller. By working your tired muscles with the foam roller, you’re pushing around all the lactic acid that’s built up in your muscles from your workout. You’ll be surprised at how not-sore you are the day after doing 50 lunges and squats.
Use something (anything) to keep track of what you’re doing
Tracking your progress is the only way you’re going to see if your efforts are making any difference. Keep a journal, jot down some notes on your calendar, or use an app to do it all for you. Programs like iFit have a virtual coach, track your heart rate, count the steps you take throughout the day, and pair up to different machines, including most NordicTrack treadmills, bikes, and elliptical machines for individualized workouts and tracking.
You can keep any of these products in your home if you’re not able to have them in the office. Just remember that you don’t have to go to the gym for two hours at a time, lifting 80% of your max with 3 minute breaks in between. (Who has time for that anyway?) You can utilize your body weight and exude high energy for minutes at a time throughout the day to keep your body active and in shape. If you really want a bigger focus on your health, you can find the time and the means to make the necessary changes. You’re a beast at work – you can do this too.
Featured photo credit: ŞULE MAKAROĞLU via unsplash.com