WorkFit with Personal Trainer Simone Jacobs …Fun Workouts to do in the office!
Post written by Paragon Interiors   November 3, 2016

1. Squats with a difference
Instead of sitting down when you reach your desk, do 10 squats using your chair. Sit down and get back up, focus on your leg posture and use your back to push yourself up. Keep your knees nice and steady, whilst you get up and sit back down slowly, focusing on your posture the entire time. Do this 10 times.

2. Lunges for fun

Another good exercise is lunging through the passages. You can do any of these two variations:
Lunge and stretch your hand to the floor (keeping your back up straight and not letting your knees reach over your toes). Alternatively; lunge, interlink, and turn both your hands for extra stretch.

3. Deadlifts

Reach down and touch your toes. Keep your legs as straight as possible, but try keeping your bum back and your back straight. If you wish to increase the intensity, hold a heavy file or box while doing this. As long as you keep your back straight, and pull your belly button into your spine, you’re on the right track.

4. Quadricep extensions (Leg extensions)

Sit at your desk with your one leg crossed over the other, and rest your handbag or laptop bag on your foot, which is higher off the ground. Do some leg extensions by straightening your knee, so your foot comes up and then bringing your foot back down – Repeat this on both legs the same amount of times.

5. Calf raises

While waiting for your printouts or your coffee to brew; stand on your toes and lower your body back down, not letting your heels touch the floor. Keep bouncing up and down on the balls of your feet, you should feel your calves working!

6. Bicep Curls

Hold a heavy file or small or big box in each hand and keeping your elbows in at your sides, drop your hands with the box to your thighs and then keeping your elbows in at your sides, bring your hands up with the box to your shoulders. Repeat this a number of times.

7. Tricep dips

Rest your hands behind you on a sturdy bench or chair, now with the chair or bench behind you, lower your body slightly leaning only on your hands and feet, then lift yourself back up into starting position by extending your arms straight again. Your backside must stay close to the bench or chair and your elbows must be the only thing that bends. Do not crunch up your shoulders as this will defeat the purpose of the workout.

8. Rows / back

Stand with your left leg forward and right leg to the back. Hold something heavy in your right hand and bend over slightly and make rowing movements. To do this, you have to keep your shoulder and elbows down, and pull your elbow backwards until your shoulder blade feels like it is wrapping around your spine. Keep repeating this exercise on both sides, and stop when you get tired.

9. Push-ups

Different push-ups can be done:
If you are more advanced, you can get down on the floor and do them anywhere you feel fit in the office, try challenging others to finish with the same amount of push-ups, or to finish a certain amount in a certain time, etc. If you are less advanced, you can rest your hands against a wall and push up on the wall (moving your feet backward from the wall and pushing up on the wall).

10. Oblique standing crunchies

Stand with something heavy in each arm. Slide your heavy object down the one side of your body and then pull your belly button into your spine and move slowly over to the other side. Repeat this standing side crunch many times. The best way to stand is to lean slightly forward on the balls of your feet and then pull your belly button in, engage to engage your core. Repeat a number of times.

Paragon Interiors believes that exercise is important to keep you going throughout the day. A healthy mind is a productive mind! Get started with your office workouts today! Who needs to go to the gym when you can bring your workout to the office!

Paragon Interiors will not be held liable for any direct or indirect losses, arising from any such injury, illness, damage, accident or expense however caused in the carrying out of these exercises.