Work Time Work Outs
By Tom Bonanti
Break is upon us in
On those days when deadlines, long hours, and demanding bosses keep you from getting to the gym you can still get in a workout right there in the office. Here are some super exercises that you can do on break or between meetings. These must-do moves will help you to get in a pump and burn a few calories until you can get to the gym.
The squat is the best exercise for
your lower body, especially your butt. Stand tall with your feet
approximately two feet apart, toes pointed slightly outward.
Bend your knees until your thighs are nearly parallel to the
floor. Hold for four deep breaths then gradually stand back up
to starting position. Repeat 15 to 20 times. Keep your back
straight, hands on your hips and look straight ahead keeping
your chin slightly upward. To make this exercise harder, add
weight by holding a couple of large books. Follow each set of
squats with high kicks. Lean over a bench or chair, steady
yourself on one foot and kick up and out as high as you can with
the other leg for 15 to 20 reps then change sides. These
are great butt shapers .
Push Ups are dynamite exercises for the entire upper
body, especially your chest. For a bigger, harder chest, boulder
shoulders and pumped biceps and triceps do your push ups daily.
Bend your elbows and place your palms on the floor a bit to the
side and in front of the shoulders. Straighten your arms and
lift your body to balance on palms and toes. Bend your elbows to
lower your body 3 to
Criss-cross crunches will not only give you awesome abs, but they challenge all aspects of the core at once. Lie on a towel or a small exercise mat (you can store one under your desk) with your left knee bent towards your chest and right leg extended up off the floor. Place your hands behind your head to cradle your neck and head. Never pull on them. Curl head, neck and shoulders up off the floor. Rotate from the middle so that your right shoulder is pointing toward your left knee. Hold one breath then slowly rotate to the other side by bending the right knee and extending the left leg as the left elbow moves to the right knee. Continue alternating to complete the set. Repeat 10 to 15 times on each side.
Try this routine in the morning before you get to the office. Then find an uncluttered place at work to do it on your lunch break. Bust up the afternoon doldrums by doing it again on days when you can’t get to the gym.
TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND
OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE
FORT LAUDERDALE, FL 33304, www.pumpnincgym.com.