>> When I talk to individuals about trying to incorporate a workout in their office environment,
I tell them to hit the major muscle group.
If they can incorporate doing arm work, bicep curls, shoulder work then down to the legs.
If you're working your glutes like with squats, leg extensions, that type of thing.
Even into cardio, instead of taking the elevator take the steps.
A simple exercise that can be done in an office environment for the lower body triggering
all the muscles of the lower body is the squat.
You want to stand hip distance apart.
Hands can be on hips or resting alongside your legs.
What you're going to imagine is actually sitting back in a chair.
So you want to keep the back semi-straight, slowly bend the knees.
Go to your comfort zone.
You don't have to be at 90 degrees.
Watch knees over toes.
Bring it back up, squeeze the butt.
Good.
A slight variation that you can do is take the legs slightly wider and you want the toes
turned out to the corners of the room.
So now we're going to demonstrate a plié, working again the butt and the inner thighs.
Bending at the knees, imagine being a ballerina, into that plié, return coming up.
And you want to bend as far as you feel is comfortable.
No strain to the knees or the back.
Another great exercise to do in the office environment that targets the upper body is
the front raise with a tricep extension.
Our model will demonstrate this.
As she brings the weight up to shoulder height and lifts overhead lowering the weight behind
her head and extending all the way up and returning it back to the starting position.
And it’s a great exercise, as our model is demonstrating, you can do while on the
phone or you can do both arms together.
Before work I focus on the abdominals.
So many people want the six pack abs but what they neglect is also working the back.
The most common workplace injury is low back strain.
You want to have as strong overall core so you want the abdominal and the back muscles
strengthened.
Our model will demonstrate the basic desk pushup.
This can be done against the wall.
Doing it on the desk is going to increase the difficulty.
You want to make sure the hands are underneath the shoulders, toes are back, we lower into
the desk, pressing back.
Make sure abs are in to protect the back.
One thing that I always stress when I talk to individuals is make sure you're adding
stretching component before and after your workout.
When taking five or ten minutes in front of the computer, back off a little bit, let your
eyes relax.
Stretch your wrists frequently.
Get up and stand, stretch your low back, you know, walk around the office.
Let your muscles have a chance to relax and rejuvenate.
This can be done as you're waiting for the copying machine to do its job.
Our model will pull her heel back towards her butt and hold the stretch for 20 to 30
seconds.
This is a great stretch to be done after the exercise we demonstrated doing the squats
and the pliés.
Let’s try a stretch that complements the exercise that we did for the upper body doing
the front raise and the tricep extension.
Our model will bring her arm up and use the other hand to gently guide the elbow over
to feel the great stretch in the tricep underneath in the back of the arm.
You would hold this stretch for 20 to 30 seconds.
Repeat to the other side.
I presented before in the past with the workshop, it was funny to hear the feedback like three,
six months out.
I've lost weight.
I feel better.
I'm able to improve my golf swing because I did lateral flexion work.
They’re finding different ways to, like, relax or else they've increased the cardio
components so they're actually feeling better in daily life.