Workplace Workout

According to the latest report from the Labor Department, labor productivity is up. You know what that means? You’re working harder. The Labor Department also reports that there is an inverse relationship between amount of time at work versus amount of time working out. Okay, I made that up, but that doesn’t make it untrue! The more time you spend at the office, the less time you spend making your body better. But it doesn’t have to be that way. You can work out WHEREVER YOU ARE. (Although I highly suggest you do NOT work out in the shower, since 70% of all accidents at home occur in the bathroom. And also since dumbbells and soap do not mix, at least not in any healthy way.) I’ve designed a 30 minute office space workout for you to do on those days when you can’t make it to the gym. You don’t need a lot of room, or any fancy equipment. All you need is, well, an office.

But first, some shocking statistics. Be prepared to fall out of your chair (which as you’ll read, would be a good thing):

  • Sitting more than 6 hours a day makes you 40% more likely to die in the next 15 years than someone who sits less than 3 hours a day.
  • Sitting makes you fat! Thin people sit an average of 2.5 hours per day less than obese people.
  • Calorie burn drops to 1 calorie per minute when you sit.
  • Enzymes that help break down fat drop 90% when you sit.
  • People with sitting jobs have two times the rate of cardiovascular disease as people with standing jobs.

Now that you’re scared to death (or out of your chair, hopefully), here’s the workout.

Perform this as a circuit, doing each exercise three times.

• Step both feet on the middle of the band, placing your feet shoulder-width apart.
• Hold one handle in each hand.
• Holding your hands in a hammer position at your side (thumbs pointing forward), keep your elbows at your side and lift your hands to your shoulders. Then slowly return your hands to your side.
• Remember to keep your back straight, your shoulders back, and your abs ENGAGED.
• Do 10-15 reps each set. Be sure you are going until muscle failure.
You can replace the Hammer Curl with pushups if you don’t have your resistance bands.





• Wrap the band around something stable or heavy (like the leg of your desk piled high with the work that’s waiting for your return).
• Hold the handles of the band in each hand. With your knees soft, and palms facing each other, pull the handles back towards your stomach. Keep your elbows close to your body.
• Return your arms to the starting position slowly.
• Bes sure to keep your abs engaged.
• Do 10-15 reps each set. Be sure you are going until muscle failure.

You can replace the Standing rows with triangle pushups (make a triangle with the thumbs and forefingers on the floor) if you don’t have your resistance bands.

• Find a stable chair. Got a rolling one? Push it up against the wall. Or get your intern to pretend to be a bench.
• Put your hands on the chair behind you with fingers facing forward, hands shoulder-width apart. Place your feet hips-width apart on the floor in front of you.
• Move your butt forward off the chair and slowly lower down, bending your elbows all the way to 90 degrees. Keep your back close to the chair.
• Slowly press yourself back up.
• Do 10-15 reps each set. Be sure you are going until muscle failure.
• Pro tip: Too easy? Straighten your legs more in front of you.



• Bend your legs until they are at a 90 degree angle.
• Lean against the wall. You should be positioned as if you’re sitting on an invisible chair.
• Keep your back straight and your legs at that angle.
• Stay there as long as you can!
• Pro tip: Raise your arms over your head to work your shoulders.
And now, start jumping rope! Jump for 60 seconds without stopping.

Repeat this circuit three times for a great office workout.

One last pro tip: You might want to start keeping an extra shirt in your desk drawer.