KUSA - "I work too much to workout!" A common excuse used by many, yet there are many exercises for the "desk bound" worker.
Daniel and Bridgette Ward, Founder and Co-Founder of Inward Fitness visited 9NEWS for the latest Wargin's Workout to show four easy workplace workouts. Daniel and Bridgette are both former CSU track stars and train many high profile clients including Govenor Hickenlooper.
There's no need to change your clothes or buy fancy equipment for these exercises:
Isometric Push (2 hand positions)
Muscles strengthened: Biceps, triceps, chest
Sitting upright in your chair, grasp your hands together in front of your chest, and firmly press them together. Make sure you continue to breathe throughout the exercise. Hold for 10 seconds and then relax for 10 seconds, then repeat four more times
Isometric Pull (2 hand positions)
Muscles strengthened: Biceps, triceps, chest, aiding with shoulders
Sitting upright in your chair, hook your hands together in front of your chest, and firmly pull them apart. Make sure you continue to breathe throughout the exercise. Hold for 10 seconds and then relax for 10 seconds, then repeat four more times - reverse the grip (switch the hand position so the opposite hand is out) and repeat the exercise.
Squats to Calf Raise (onto toes)
Muscles strengthened: Gluts, quads, hamstrings and calves
Stand with feet shoulder-width apart,Squat, bending knees 90 degrees and bringing quads parallel to ground; keep knees behind toes and weight over heels. As you begin to stand up while continuing to root heels into ground all the way to standing position, continue to rise until you are on your toes in a calf raise. Repeat exercise 10-20 repetitions.
Superband Seated Shoulder Press
Muscles strengthened: Shoulders placing some emphasis on upper back and triceps.
With a skinny superband placed under chair, grab each side and assume position of arms out elbows bent in a 90 degree angle. Palms will press up towards the ceiling to a straight arm position. Lower arms back down to starting position in a controlled and consistent rhythm.
Other workplace workout tips from Inward Fitness:
* Any movement is key to getting your blood pumping and to help you feel less sluggish.
* These exercises are fairly discrete if people are uneasy about doing exercises at work.
* It's a great idea to do these exercises every hour and work your way up to doing one of the options every 30 minutes.
* In the end, it's a really good idea to gather a handful of co-workers or even just one partner to commit to moving more during the work hours. For example, agreeing to use the restroom on a different floor rather than on your current floor.
* Doing a 30 day challenge of movement - getting more steps in each day or doing one or some of the previously mentioned exercises together each day.
* Making it social with a partner or group holds everyone accountable and increases your chances of successfully adding more movement to your daily work routine.
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