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Deskercise! 12 Workouts to do at your Desk

Deskercise

 


Let's face it, you're at work for EIGHT hours a day. So you might as well sculpt that body of yours, right? Bring in a pair of wrist/ankle weights or up to 20 pound dumbells to enhance your workout or grab a pair of staplers. Don't forget to bring in your portion controlled lunch from Meal Prep Fit.

 

Here are some subtle Total Body deskercises that you can do at work. C'mon, be brave, you CAN do this!

 



 Chest Enhancers

The bonus of chest enhancing moves is - Perkier Breasts! Regularly toning your chest muscles could lift your pects and stregthen your core. Here are some moves you can do at work. Get to it!

 

 Chair Dips

Chair Dips

 

I dip, you dip, we dip.

While wearing a pair of good gripping shoes, use a sturdy chair (without rollers) to dip. Scoot up to the edge of the seat and grab the edge. Lift yourself up so your arms are completely straight. Keep your torso upright and engage your core. Slide your legs under your desk. Slowly lower yourself while bending your elbows until your upper arms are leveled with your elbows. Pause, then push back up using your arms and repeat dips.




Chest Fly

Chest Fly

 With a pair of weights in each hand: stand up straight, feet hip-width apart, knees slightly bent, and arms at the side of your body. Without changing the bend in your elbows, lift your arms at shoulder level and parallel to the floor, pause and have both hands meet in front of you. Pause and slowly extend your arms back out. Pause and repeat. Chest flys are best at giving you that extra oomph ;)




Desk Push-Ups

 Desk Push-Ups

 

 Wearing a pair of good gripping shoes, face your desk and place your hands directly on the edge of your desk and step your feet out behind you. Keeping your core engaged, lower yourself until your chest grazes your desk, pause, then push back up. Keep your core engaged and don't let your hips sag through the duration of the exercise.

 


 

Arm Flab to Fab

Work off your arm flab everyday with these simple movements. Look forward to that day where you will never be afraid to wave Hello with enthusiasm!



Arm Circles with Weights

Arm Circles with Weights


 

I love this movement and not only for burning off arm flab. It is incredible for improving posture and lubricating your rotator cuffs. You'll remind yourself of how much you slouch at your desk when hearing crackling with each roll. Remember to try to sit up straight at your desk.

Grab a pair of staplers or 2-5 lb dumbbells, place one in each hand and stand up straight, feet shoulder-width apart. Raise arms up to shoulder-level, parallel to the floor. Make small circles moving forward ten times then backwards ten times.



 

Bent Over Row

 

Bent Over Row

 

With a pair of dumbells hanging in front of you, feet shoulder-width apart, knees slightly bent, tilt your torso forward into a bent-over position. Row the dumbells towards the sides of your torso without raising your upper body.




Tricep Extension Kickback

 

Tricep Extension


 

Face towards your chair and place one knee on the seat. With a weight in hand, hold your upper arm parallel to the floor with your elbow bent. Without moving your upper arm, extend your forearm straight back with elbow slightly bent. Reverse the movement and Repeat. Switch arms.


 


Seated Bicep Curls

Bicep Curls

 

With a dumbell, turn your palms face forward and bend your elbow without moving your upper arms. Curl up the dumbell as close to your shoulder as you can, pause, then lower down. Switch arms.

 


 

Stomach Flatteners

Live longer and stronger with these stomach flattening exercises.



Seated Reverse Crunch with Ankle Weights

Seated Torso Crunch with Ankle Weights


 

 In your chair, extend your legs out in front of you, lift and bend your knees towards your chest extend legs back out without touching your feet on the ground. Repeat as many times as you can. For an enhanced workout, strap on a pair of ankle weights.



Plank

 

Plank

 

 The plank. This when I start to think, "what doesn't kill me makes me stronger" as my sweat beads up and rolls down my face. The plank is a total body workout and is most beneficial in stregthening your abs and spine. Want a six-pack? Get to planking.

Lay flat on your stomach, bend your elbows and place your forearms above your shoulders. Forming a straight line, lift your body and rest your weight on your forearms. Bring your shoulderblades down, tuck your tailbone in, and engage your core. Hold this position for 10-30 seconds and don't forget to breathe.




 Booty Sculpters

Lose your pooch by stregthening your glutes! Since weak gluteus muscles causes your hips to tilt forward - it pushes your lower abdomen outward. Not to mention working your glutes can make your booty pop. Let's do this!


 

Deadlifts

Deadlifts

 With a pair of dumbells or weights in hands, set your feet hip-width apart, knees slightly bent, and lower your torso so it is nearly parallel to the floor with arms extended down towards your feet. Pause then stand up straight. Keep the weights as close to your body as you can and repeat.



Squats

Squats

 

Squats are awesome and they are a total lower body engagement exercise and famously known to help the booty pop. Stand up tall with your feet shoulder-width apart. Engage your core and hold your arms straight out in front of you at shoulder level with a pair of weights. Lower your body while keeping your tailbone tucked and pause when the tops of your thighs are parallel to the floor. Slowly push yourself back up to the standing position with your torso upright.




Kickbacks with Ankle Weights

 

Kickbacks with Ankle Weights

 

 Leg kickbacks are so easy and can be done subtly at your standing desk. Strap on a pair of ankle weights, stand with your feet close together and lift your leg up behind you at a 45 degree angle, slowly. Make sure to be aware of people walking behind you. Lower leg and alternate.