Workout during work

Hey everyone!

I have been doing the following at work everyday:

25-50 sitting ab crunches per hour

50 jumping jacks twice a day

20 squats per hour

20 wall push ups per hour

(estimates- i will start keeping some kind of tally)

I wait until no one is around and go to town for a few minutes. I was wondering if anyone had ideas for other exercises that I could sneak in? I have actually managed to feel a burn in my muscles at the end of the day, so i hope that it is increasing my overall calorie burn. I also stretch so that I don't hurt myself.

Thanks for any tips :)

lunges

one-legged squats

if you have a non-rolling chair, dips

personally, I'd skip the sitting crunches - don't you spend your day sitting in a chair "crunched" over your desk - do you really need to increase the amount of time spent in that position?

Lunges and 1 legs- check

Unfortunately my chair does roll so dips are out.

And the crunch I am referring to is sitting up really straight, crossing my legs at the ankle, and lifting my knees using my abs, is that bad? good?

Thanks for the advice.

Hmm... I wouldn't call those crunches (I'd think it would be more a glute exercise?), but I have no idea if they are bad.

I'm trying to think of upper body exercises you could do - as you get better at wall pushups, you could start using your desk instead?

I would never have thought to use the desk! Great idea, and i'll have to keep it uncluttered so that I can do them without scattering my wrok.

The way I learned to do floor pushups was to start on a high stair, and work my way down  - MUCH better (in my opinion) than "girl pushups" which, besides being completely unfairly named, I dont' think teach proper form for pushups - keeping body completely flat - how can you keep your body flat if your knees are on the ground?

If your floor isn't too gross, you could also do planks (or do those against the desk).

I did a health fair last week for people who work in a call center, we gave them lots of advice for work outs they can do while at a desk 

- Couple things

* Seated Calf raises done while seated at a desk (If you do these make sure to do standing as well at some point to keep your Gastro, and Soleus even)

* If the chair is strong enough you can do isometric seated dips

* Isometric Postural workouts are great for your Erector Spinea to avoid back issues later in life, there are many different ways to do them at your desk, try just sitting up straight and tighting your back muscles, much like a back extension, and just hold it as long as you can - and contralateral speaking you can do the same with your abs, just tighting them up

- Any time you contract a muscle or stretch it is a work out, even if it doesn't feel that intense, keep doing it all day at your desk, and you will def. feel it.

"Girl Pushups" Or modified earned that name due to the fact that allot of National Fitness Exams run off the standard of the YMCA Push up test allowing females to use the modified push up

--- A PROPER Modified (Female) Push up WILL NOT look like your crawling on all fours

It's hard to explain via text, perhaps you can google it --- But your body will still be flat with your knee on the ground, and it's more of an outstretched pushup the pushups you've witness were not done correctly

These pushups are infact great for learning proper form and strengthing the stabilizer muscles required for non-modified pushups, and a great place to start if you have trouble doing a fair amount of non-modified pushups

Just google it for proper form :P

Original Post by ashleyrd:

Lunges and 1 legs- check

Unfortunately my chair does roll so dips are out.

And the crunch I am referring to is sitting up really straight, crossing my legs at the ankle, and lifting my knees using my abs, is that bad? good?

Thanks for the advice.

 Then do them off your desk.

Can you bring a few d.bells into work [and even leave them in your desk]..you could do some overhead extensions, bi. curls, tri ext...and hold them while you do lunges..walking lunge with overhead extensions..as well as holding them while you do squats.

But, awesome at making use of the 'google time' people waste away at work!

Original Post by segiris:

the pushups you've witness were not done correctly

That might be true, but given that every time I've seen a person try to do a "girl pushup" they've done it "incorrectly" I would think it would be an ineffective way to learn how to do pushups, when you can do it from wall, to counter, to high stair, to low stair, to floor.

I like this method not only because I find it substantially easier to keep good form, but it allows a progression towards doing the regular kind that knee pushups don't.

Original Post by fitnessgirll:

But, awesome at making use of the 'google time' people waste away at work!

I call that "CC time".

Original Post by amethystgirl:

Original Post by segiris:

the pushups you've witness were not done correctly

That might be true, but given that every time I've seen a person try to do a "girl pushup" they've done it "incorrectly" I would think it would be an ineffective way to learn how to do pushups, when you can do it from wall, to counter, to high stair, to low stair, to floor.

I like this method not only because I find it substantially easier to keep good form, but it allows a progression towards doing the regular kind that knee pushups don't.

 EXACTLY!!

I never, ever recommend 'girl pushups'. 

And, absolutely, google time IS CC time.  ;) [Or in my case, hiding out in my office, not in the mood to smile or  to have someone come up to me and say..."hey, do you have a min to look at my form or show me how to do this or that or we need to order more of this or so and so isn't coming in or there is a vendor here wanting to talk to you... yadda yadda..]

I need a day off.

I really appreciate the advice :)

Dumbbells are not an option, break taking is not encouraged here and I do not want to get caught.

Thanks!

Another suggestion: Wall sits!

I was wondering the same thing. The good thing for me is I work at the Barnes and Noble cafe (basiclally Starbucks) so I'm on my feet the whole time, but I'm wondering if there are some things I can do to give my metabolism a little boost. Tbh I don't think there's much I could do b/c I'm in the eyes of the public the whole time and if I started doing tricep dips on the counter people would be like wtf? lol I try to walk as much as I can, like if someone needs to go to the back for a trash can I'll get it, etc.

It seems like there was an article for things you could do if you have a desk job using your desk and chair but I can't remember it- google should find it for ya