Thanks to #plankaday and my #powerplankchallenge, I have gotten my favorite co-worker and friend Megan interested in doing SOME workout moves at the office. Meet Megan and Tucker!
Megan is a new mom. Her precious son Tucker is just over a year old. So she is super busy when she is at home. She gets in her nightly walks, but anything else is well hard to do right now. We need to find things to do at the office. These things can't make us hot and sweaty and need to be quick and effective.
So, this is my attempt to come up with moves that people can do at the office, and get some results, with a minimum of sweat/effort.
Planks - is a full body isometric exercise. You will be working the muscles highlighted in red. You can do planks on your forearms (as shown) or on your hands, in a push up position. To start I would recommend holding for 30 seconds. Try to extend that time as you can. We do 3 planks at the office. You can do more or less. Please remember to use proper form. Everything should be straight and no sagging.
Wall Sits - Imagine you are sitting in a chair. With your back on the wall, "sit down", your legs should be close to a 90 degree angle. Do not hold on to your thighs. Hold your arms straight out in front of you, or up on the wall.
Tricep Dips - you can use a chair or your desk/table. Legs can be bent or straight out in front of you. All you do is hold on and dip up and down. I would recommend starting with 10-20 reps and increase as you feel ready.
Calf Raises - we are heading to the stairwell for this move. stand on a stair with only the balls of your feet and toes on the stair. Your midfoot and heels should be hanging off the stair. Hold on to the railing and dip up and down. I would think 20 reps would be a great starting point.
Superman - Done with the plank? Ok, your abs should feel some fatigue, so lets give them a break. Come down on your stomach lightly. Feet together. Arms stretching forward in line with your ears. Engage your lower back muscles and try to have your thighs and chest come up off the ground (hopefully you vacuumed recently). As you come up, keep your neck in a neutral position, meaning don’t look up or to the side. Hold this move for up to 30 seconds, then relax.
We are currently doing planks 3 times a day, and on Mondays, once an hour. I plan to add in the other moves at least once a day, hopefully 3 times a day. The plank and superman can be done consecutively. The wall sit and calf raises can be done together and the tricep dips can be done anywhere.
So here are 5 moves that I think along with her nightly walks and an improved diet, can help her and anyone else tone up and see results. I am not a doctor or licensed in anyway. I am simply trying to help a friend come up with some moves to help tone and keeping it simple so we can do these at the office.
We are going to work on these moves over the month of August and see what results we get. I would love if you want to do this workout if you shared your opinion and results with me. I will let you know towards the end of this week, how it is going!
Megan, I hope you are ready! Office workout, here we come!!
P.S. If you would like, I can email you the Notepad screen shot of the workout! Just send me an email @ email@example.com.