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Fitness at the Office: Standing Push Up
Take a big step backwards, away from the wall and stand on your toes. Holding the ball with both hands, place the ball against the wall at about shoulder height. Bending your elbows, lower yourself towards the wall and push yourself up again. Be sure to keep tension throughout your whole body during...
 Views: 4485
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Added by:
pylon 
02-17-2010 
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Fitness at the Office: Push Up
Lean on your knees and cross your legs. Your hands should be shoulder width apart, abs should be tight, and back and neck straight. Breathe in as you bend your elbows and lower yourself towards the floor, breathe out as you push yourself back up. Repeat this exercise 10-20 times.
Views: 3284
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Added by:
pylon
02-17-2010
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Fitness at the Office: Squats
Stand with your feet hip-width apart and hold a full water bottle behind you against your lower back. Lean your upper body forward a little bit, and tighten your abs and butt. Start doing squats, making sure to keep the tension throughout your whole body, and your weight on your heels.
Views: 3864
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Added by:
pylon
02-11-2010
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Fitness at the Office: Hamstring Stretch
This stretch is for the hamstrings. Stand in front of the table, put one leg on top of the table and flex your toes. Lean forward a little until you feel the stretching. Hold this position for 20 seconds and then switch legs.
Views: 3011
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Added by:
pylon
02-11-2010
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Fitness at the Office: Side Stretch using Table
Stand sideways next to the table and put one leg on top of it. Flex your toe and lean your torso towards this leg until you feel the stretching. Hold this position for about 20 seconds and then switch legs.
Views: 2992
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Added by:
pylon
02-11-2010
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Fitness at the Office: Back, Shoulder, and Arm Stretch
Stand with your legs hip-width apart in front of the table so that you can put your palms on the table. Bend at the hips so that your hands, arms and back are all in a straight line. Keep your knees in extension. Hold this position for 20 seconds.
Views: 2629
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Added by:
pylon
02-11-2010
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Fitness at the Office: Side Stretch
Find a handle or something else in your office that you can hang on to. Cross the outside leg over the inner, and put the outside arm sideways over your head. Lean into the stretch as far as is comfortable for you. You should feel a pull, but it should not hurt. Hold this position for 20 seconds, t...
Views: 2080
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Added by:
pylon
02-11-2010
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Fitness at the Office: Bicep Curls
Sit up straight on the edge of your chair. Grasp a full water bottle or something else with some weight in on hand. Your upper arm should stay firm to your upper body. Only your elbow should bend to raise and lower the water bottle. Repeat this 10 to 15 times and change arms.
Views: 2497
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Added by:
pylon
02-11-2010
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Fitness at the Office: Legs
This is a good way to wake up and get the blood flowing during that middle afternoon lull. Place an item you can hop over on the floor. Can your legs during the exercise and try to jump backwards as well.
Views: 2247
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Added by:
pylon
02-11-2010
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Fitness at the Office: Quadriceps 2
Stand on one leg and rest the other one on your toes on an office chair. Lean your torso slightly forward, bend your front knee while pushing your other leg back so that the chair moves backwards. Do 10 to 15 repetitions and then change legs.
Views: 2148
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Added by:
pylon
02-11-2010
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Fitness at the Office: Quadriceps
Stand on one leg and rest the other one on your toes on an office chair. Lean your torso slightly forward, bend your front knee while pushing your other leg back so that the chair moves backwards. Do 10 to 15 repetitions and then change legs.
Views: 2294
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Added by:
pylon
02-11-2010
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Fitness at the Office: Lower Abdominals
Sit on the edge of a table or desk (make sure that it is stable and will not tip) and lean back on your hands. Be sure to keep your back straight and your belly tight throughout this exercise. Lift your legs and start pedaling while breathing steadily.
Views: 2939
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Added by:
pylon
02-09-2010
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Advanced Diagonal Crunches (Abdominals)
Begin by laying on your back with your hands behind your head. Raise one leg in the air and bend your knee at a 90 degree angle, so that your lower leg is parallel to the ground. Raise your upper body towards your raised leg, making sure not to use your hands to pull you. Be sure to keep your toes ...
Added by: pylon
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