10 Minutes Workouts at the Office

10 Minutes Workouts at the Office

Sitting at work for eight hours straight is a recipe for bad health. It increases our risk for obesity, back pain, poor posture, tense muscles and devastating boredom.

So, what’s a worker chained to his desk got to do to get active and be healthy (and not fall asleep)? Simple, 10 minutes is all you need!


Working Squat


Image sourced from Comettfit.com

Work your lower body strengths (thighs, hip and glutes) like an efficient multi-tasking pro via power working squat.

Instructions: Work while standing up with bent legs. The optimal leg angle is 90°. Pretend you’re sitting in an invisible chair!

Time allocated for this exercise: 2 minutes


Start-up Meeting Stretches


Image sourced from HowStuffWorks.com

Kick-start your work day with some head-to-toe stretches.

Instructions:
1. Start with your neck. Slowly tilt your head toward your right shoulder. Hold for 10 seconds then, change side.

2. Next, activate your shoulder muscles. Roll both shoulders forward in a circular motion and then backwards. Repeat 10 times.

3. Stretch your wrists! Stretch your right arm out with the palm faced down. Use your left hand to push the fingers on your right hand down. Hold for 3 seconds and push the fingers up. Hold for another 3 seconds. Repeat. Alternate 3 times with your left arm.

4. Lastly, rotate your ankles. Draw a circle with your toes, moving one foot clockwise and then counter-clockwise, and switch sides.

Time allocated for this exercise: 2 minutes


Office Abs Side Bends


Image sourced from Exercise.about.com

Who says you cannot sculpt your abs on an office chair? Try this.

Instructions:
1. With arms straighten, hold a water bottle with both hands and stretch it up over the head.

2. Keep your tailbone in and slowly bend towards the right as far as you can, contracting the abs.

3. Twist back to face the front and repeat on the left. Repeat for 10 reps.

Time allocated for this exercise: 2 minutes


Run-in-Place


Image sourced from Fitbie.com

The office space is not conducive for a run (obviously!). So, opt for a static cardio exercise at your cubicle.

Instructions:Try running in place quickly for a minute, foot-ball drill style. Alternatively, slow the pace a bit and lift the knees as high as possible.

Time allocated for this exercise: 2 minutes


Desk Push-ups


Image sourced from BodyTrainer.tv

Try this killer move to build up your upper-body muscles.

Instructions:
1. Stand at a comfortable distance away from your desk with your feet together.

2. Rest your palms on the desk edge shoulder-width apart.

3. Bend your elbows and lean toward the edge of the desk, keeping your legs and back straight.

4. Push yourself back to starting position. Repeat for 20 reps.

Time allocated for this exercise: 2 minutes


Looking for new sports gear? Check out the sporting promos we have on SAFRA’s Member’s privilege shopping guide from Running Lab, Sports Connection and Sportslink!


Need more discounts on your sporting items? The Royal Sporting House Mega Warehouse Preview Sale is back on 24th June 2015. Mark your calendars!


We've got tons of fitness-related events lined up for you. Be A Sport and join us in leading an active lifestyle for a healthier and better you!


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