Certified personal trainer, author and ISSA Director of Wellness John Rowley is a widely recognized fitness health and wellness expert who helps others transform their bodies and help them find their passion, purpose and drive for succes...
Sitting all day long can wreak havoc on your body. Use any free time you have, like your lunch break, to get moving. Just a few minutes each day can make a major impact on your health. You can do this quick workout without leaving your office, leaving no excuse to not fit a little fitness into your day.
Instead of getting down on the floor, place your hands on the edge of your desk, and then push up and down from there.
Time: 30 seconds
The Wall (Street) sit
Using the wall next to your desk, get into a sitting position where your back and legs create a 90-degree angle. Your back will be firmly against the wall, and your legs will be supporting you. Align your knees with your toes.
Time: 1 minute
CEO-worthy calf raises
Standing with feet shoulder-width apart, slowly lift up onto toes, stretching your calves. Hold for 1 second, then release.
Time: 1 minute
Stand behind your chair, gripping the back for support. Slowly kick one foot back, aiming the heel for the top of your thigh. Hold for 2 seconds, then lower your foot back down, and repeat the exercise with the other leg.
Time: 30 seconds (per leg)
Lunchtime leg lifts
Sit in your office chair, gripping the chair arms or bottom of chair. Keeping your legs straight, slowly lift them to a 90-degree angle. Hold for 3 seconds, then slowly lower them.
Time: About 1 minute for 30 reps
Time-saver toe taps
Sit on your desk chair, back straight, legs out. Tap those toes as fast as you can on the floor under your desk or on a garbage can.