• Join Now
  • Locations
Exercise

Trainer Tip: How to Work Out at Work

By Barbara Baez @BarbaraMBaez · On November 16, 2011

Getting a workout in is probably not something you’re thinking about while you’re at work, even though exercising should be one of our top priorities. Working out is not only good for the heart and the soul, but it is a good stress reliever.

We all make excuses for not working out, and the one I hear the most is, “I don’t have time.” Actually, we all have time to work out! Yes, there will be days when you cannot go to the gym for legitimate reasons–family emergency, working late, no child care, etc. You have to ask yourself, “If I can’t make it to the gym today, how can I still get in a workout?”

There are a number of ways to work out without having to go to the gym. The most common place besides home to exercise is at work. Yep! Working out at work, while you are working, is convenient and very easy to do! How is this possible? You don’t necessarily need gym equipment to have great workout. All you need is motivation and imagination.

The following are some of my tips for working out at work:

  • Bottled Water Bicep Curl. Use a bottle of water, one in each hand.  While sitting or standing, complete two sets of 10-15 reps.
  • Desk Chair Dips. Make sure your chair is stable. (For rolling chairs, push it against a wall so it won’t roll out from under you.) Place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.
  • Ab Twists. Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the right for a total of 10 reps on either side. Don’t force it or you may end up with a back injury.
  • Side Bends. Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).
  • Jumping Jacks. Do for 60 seconds.
  • Run in Place. Do for 60 seconds. Get those knees up! (Beginners, march in place.)
  • “Jumping Rope”. Simulate (no rope required) for a minute: hop on one foot or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front.
  •  Walk. Take a brisk walk during your lunch break.
  • Take the Stairs. Do this instead of taking the elevator.
  • Lunges. Don’t walk to the kitchen pantry or the ladies room; lunge your way there!

It’s also a good idea to do some stretching exercises, especially if you have been sitting in front of a computer. You can get up every two hours and stretch your arms and back. To do this, stretch your arms up above your head as if you are trying to touch the ceiling.  Follow by stretching your legs: take one leg and bend towards your chest. You can then bend your leg behind you; grab your foot and pull towards your glutes.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses, or other conditions.

Trainer Tip by Christina Perez.


(Visited 97 time, 1 visit today)
christina perezdesk jobexerciseLucille Robertstrainer tipworkout at work
Share Tweet

Barbara Baez

is the Director of Digital Marketing at Lucille Roberts with a B.A. in Journalism and a love for social media. Barbara is a Long Island native, now living in Westchester, who loves strength training and a flexible dieting “IIFYM” approach to staying in shape. Vegetarian, nail polish junkie, and Instagram addict, Barbara loves being a part of the Lucille Roberts fitness family!

You Might Also Like

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Exercise

    Your Activewear for the Warmer & Brighter Months

  • Exercise

    Schwinn Shares; How to Switch Up Your Workouts

  • Featured

    Simple ways to improve your health in 2018

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Featured

    Holiday Gift Guide 2017

  • Featured

    Here’s how you can feel better about yourself + do good for others.

  • Featured

    Strength in Numbers – POWER OF PINK recap.

Our latest posts

  • Simple ways to improve your health in 2018

    January 3, 2018
  • Your Gym Routine is Ruining Your Fitness Progress.

    December 8, 2017
  • Holiday Gift Guide 2017

    December 7, 2017
  • Here’s how you can feel better about yourself + do good for others.

    November 10, 2017
  • Strength in Numbers – POWER OF PINK recap.

    October 31, 2017

Lifestyle

Beauty

FabFitFun Summer Box is the Definition of Sunshine in a Box + Giveaway!

A brightly colored pink box with smile induced emojis all around it. This is only the beginning of what to expect when you get your hands on the ...

On July 25, 2016 / By Alyssa Holder

Your Go-To Tips For an Amazing Prom Night

3 Home Remedies For Winter Skincare

More Posts

Beauty 911: Don’t Have Time To Remove Makeup Before Your Lunchtime Workout?

On June 2, 2015

Why You Should Be Taking an Epsom Salt Bath

On April 6, 2015

Beauty 911: Apply Too Much Bronzer?

On March 17, 2015

Beauty 911: Try This Alternative To Dry Shampoo!

On March 10, 2015

What To Wear Under Your Workout Gear

On February 19, 2015

Fitness

Exercise

Your Activewear for the Warmer & Brighter Months

Summer is basically here and it is about time to switch out your activewear to match the season. Unless you have no issues with exercising in the sweltering ...

On June 21, 2017 / By Alyssa Holder

Schwinn Shares; How to Switch Up Your Workouts

Schwinn® Shares How to Keep Your Fitness Routine Fresh for Every Season

More Posts

Meet Anaflore; Strong Mother, Gastric Sleeve Surgery Patient & Our Next Winner of Our One Year Personal Training Giveaway!

On April 13, 2017

Benefits of Using the Treadmill and Elliptical Machines

On April 5, 2017

3 Kickboxing Moves to Burn Belly Fat

On March 10, 2017

Buddy Up With These Body Weight Only Workouts – No Equipment Necessary!

On March 7, 2017

Everything You Need to Know About Insanity

On February 1, 2017
  • About Lucille Roberts
  • contact us

© 2018 Town Sports International. All rights reserved.