Working late? No time to hit the gym? No worries, turn your cubicle into a gym with these easy to perform exercises. Perform the office work-out two times per week, resting at least a day between workouts. For example, Monday and Thursday. Perform the work-out as a circuit, performing each exercise for five reps. Rest after performing all four exercises, that's one circuit. Repeat for a total of 15 minutes. Now you're ready for a healthy lunch.
Muscle Groups
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Abs & Core
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Hips & Buttocks
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Legs
Purposes
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Leg strength
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Glute strength
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Sets
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Reps
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Distance
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Duration
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5 each leg
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Tempo
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Intensity (% of Max)
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Weight Load
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Rest Period
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Moderate
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Description
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Holding your hands down at your side, step one foot forward about 18 to 24 inches.
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Immediately bend the knees and descend onto the front leg, allowing the back knee to come close to the ground.
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Keep the weight on the front heel and maintain a straight torso.
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Push back up with the front heel and return to the standing position.
ProTip
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Move smoothly and keep a straight posture
Mistakes
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Not stepping onto the heel and rolling toward the ball of the front foot
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Not keeping the front foot flat on the ground
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Allowing the front knee to move too far beyond the toes
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Pointing the knee to one side
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Rounding the back
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Leaning the torso forward