Fitness Away from the Gym: Office Workouts Part 1

How to fit a quality workout in while at the office

I tend to be pretty busy these days and fitness has always been a very important part of my life but working out and eating health are some of the first things to go as life puts the squeeze on your schedule. I put together a workout program that can challenge your body in the office or the station that will give real results and is modifiable for all fitness levels. Most people get caught up in a typical Monday, Wednesday, Friday lifting routine. There is nothing wrong with a traditional weight lifters plan but it can be difficult to fit within a busy schedule and sometimes breaking your routine can be just what you need for results. My schedule is completely on a rotation so I make my workout flow into that same rotation by just breaking my workouts down by muscle areas and working each workout on a rotating basis. Upper limb, Lower limb, Core, and Cardio cover the basics. Don’t forget to change up the order of the workouts from time and again because it helps to promote muscle growth. Challenge yourself and don’t overdo it. Some people due to work constraints won’t be able to push their physical limits without having an uncomfortable time at work but any exercise is better than none, even if it’s as little as 20 push-ups fit in between water breaks.


If you want to lean up keep the reps high if you want to build muscles try to modify the exercise in a way that makes it more difficult like one arm pushups instead of pushups, or incline pushups. Don’t forget you don’t have to get your entire workout done at work, so plan your workout week so that days that use equipment like pull up bars ect. Are at days when you have access to said equipment.

Core

3 sets 30 reps AB Shovels, an exercise I created where you lie supine as you would for leg lifts and extend your legs to the sky slow and controlled lower them to almost touching the ground. Then in one sweeping motion drag your heals above the ground to your gluteus and press your legs back to the air. Keep this exercise moving in a fluid motion.

3 sets 30 reps AB Circles, an exercise where you lay supine as in leg lifts and make a large circle with your extended legs sweeping close to the floor without touching. The top of the circle should be no more than 12 inches from the ground. Make sure you change the rotation direction every 5 reps, this will put extra strain on the abdominals. Also with a thick soft pad placed under the gluteus you can modify this exercise to focus more on the lower two sections of rectus abdominus.

3 sets 30 reps V Ups, an exercise where you lie supine on the floor with your arms extended above your head. Keeping your arms straight lift them at the same rate as your extended feet slow and controlled until they meet in the air.

3 sets of 30 reps Sit-Ups, an exercise where you lie supine with the soles of your feet planted on the ground and your legs bent at a 90 degree angle. Do not hook your legs under anything or have anyone hold your legs that is cheating and takes away from the exercise. Don’t put your hands behind your head, you will pull on your neck and risk injury. Keep your feet on the ground and focus on using your abdominal muscles to flex your spine and bring your chest to your knees. Many people give up form here for repetitions which is no bueno.

3 sets 30 reps Bicycles, an exercise where you lie supine elevate you legs off the ground bent at a 90 degree angle and move them in a bicycle motion in the air. If this exercise is too easy you should start “pedaling your legs extended”. if that is not enough of a challenge change your hand position. The exercise is easiest with your hands placed under your gluteus for support and the further your hands are from your abdominal muscles the harder the exercise is. The ultimate challenge in this exercise is pedaling your legs close to the ground with your arms extended on the floor above your head.

3 sets 60 sec Planks, a progressive exercise that starts out simple lying on the ground prone; make your back straight with your legs and support all of you of your body weight on your toes and forearms similar to the forward leaning rest or the push up position. The exercise can be increased in difficulty by increasing duration or taking away a supporting limb such as one arm or one leg, or both one arm and an opposite leg.

3 sets 30 reps Handstand Leg Lifts, an advanced exercise where you brace yourself in a hand stand position and with your legs extended into the air. Lower your legs into a version of an upside down L seat. This motion will destroy your abdominals and requires a lot of core strength just to maintain.

3 sets 30 reps Throw downs, if you have a partner let them help add resistance to your workout. Lie supine and grasp the ankles of your standing partner who is facing your feet. Your goal is to kick up your feet as fast as you can to your training friends chest and they will catch your feet and throw them to the ground alternating centered, right, and left. Do not let your feet slam to the ground when they throw them resist gravity.

This is by no means a complete list of exercises but an example of some sets that can improve anyone’s fitness in as little as 30minutes a day. Just pick out 4-5 sets of exercises and knock it out. Next time I will include some great upper limb workout ideas for outside of the gym so stay tuned. If you have a better core exercises to add comment every good idea helps!