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Finding it difficult to get to the gym?
It can be difficult to juggle your work commitments with a social life, family life and still squeeze in time to go to the gym. Fear not, that doesn’t mean you can’t keep yourself fit. By eating the right protein snacks, such as protein bars and following this with some exercises, you can keep your fitness levels up whilst in the work office between meetings.
Here are four simple exercises and workouts you can do at the office:
Bicep Bottle Weights
Your biceps don’t need to suffer. Something as simple as using two large bottles of water as weights, taking them with you as you walk and wait for the printer to fire up, then using them for bicep curls and lunges as you go is very effective. Try 3 sets of 15-second exercise bursts with 45 seconds rest. In terms of progression, increase each set by 5 seconds, or increase the number of sets to 4 or 5.
If you’re looking to focus on one particular muscle, start by tensing it up fully without causing any of your joints or limbs to move. Hold each contraction for approximately 3-5 seconds on full tension, then relax. Start with muscles by your ankles and lower legs, then move up the body muscle by muscle. This will cause a maximal effect in the muscle without anybody being able to see you move at all – exercise in disguise. Just don’t let your face give the game away!
The Chair Arm and Abs Lift
Feel the burn in your abs with this exercise that you can do in the comfort of your office chair. If you’ve got a stable chair with arms, hold on to the arms while you’re sitting down and lift your bottom off the seat. Try 3 sets of 10 reps, holding each rep for 5/10 secs with 1 minute of rest between sets. In terms of progression, increase the time by 5 seconds, or increase the number of sets and if need be, you can add ankle weights to your legs to add further resistance.
There’s no need to skip leg day with this easy alternative to maintain and gain muscle tissue. Bring some ankle weights into work and slip them on once you’re seated at your desk. Whenever you have a few minutes, lift your legs up to horizontal and hold them there, without bending your back or holding on to the chair or desk, for a great core workout. Try 3 sets of 10 reps, holding for 15 seconds per leg, with one minute of rest between each set.