work out routine you can do while sitting at a desk

[mgfero]

Hi Cathe,

I hope you get to feeling better soon. I work in an office at night. I was wondering if you might consider doing a work out routine that could be down sitting down. I work in a call center had put on 103 lb in 7 1/2 years. I have successfully lost 40lb in the last year. But I wish there was a work out routine you could while being seated. Or done in a small space. I even have a body bar and weights under my desk. I am just not very created. This routine could also be used by someone who has say limited mobility or someone who has problems standing up. There are alot of us that work in call centers and most of us are not healty. Thanks for all you wonder falls show you really encourage me.

Take care,
Michelle Fero

 

[Cathe Friedrich]

Hi Michelle! Wow, congrats on your weight loss. I'm inspired by your post and am thrilled to hear how motivated you continue to be. Your work environment is one that calls for energy breaks. I suggest about three a day. Here is a 10 minute energy break for you to do:

Alternate knee raises and side steps for one minute to get the muscles aware and ready. The do 30 seconds non-weighted squats (not too deep as this is still part of your warm up) and then place your hands on the back of your chair and do 30 seconds of continuous calf raises. Ok, you are warmed up.

1) Get out your body bar and do one minute of consecutive squats. Do first 30 seconds shallow and then get deeper for the second 30 seconds. Then put your bar down.

2) Now do 15 to 20 dips off the end of your desk (hands on edge of desk and feet propped up on your chair...don't use chair if it has roller wheels).

3) Now get your bar and put it in your left hand and place it vertically on the left side of your body for balance if needed(like you are spearing the floor) and prepare for lunges with your right leg forward. Do 30 lunges on this side and then switch the bar and lead leg and repeat other side.

4) Now either do wall push ups or go straight to the floor (bent knee or straight leg push ups). Do three sest of 8 to 10 push ups.

Repeat three times a day for energy, muscle conditioning, and weight loss promotion.

Good Luck!