The Executive Workout

Research shows the harms of sitting for long periods of time. The hours you spend at your desk are now seen as equivalent to the harms of smoking cigarettes.

To counter that, we propose a series of exercises to help you fight this. And if it really is true that “sitting is the new smoking,” these are the steps you need to take to make sure you avoid the harms associated with a sedentary lifestyle.

From driving to work or riding transportation, sitting at your desk in the office or relaxing on the couch after work, sitting takes up most of your day and has an adverse effect on your health.

Desk break exercises:

Stretches:

Stand up from your desk. Stretch your arms and with your hands together, raise them above your head. Your arms must be fully extended and align with your ears. Repeat 5-10 times.

Deep Squats:

Stand up again from your desk. Cross your arms at the heart centre, grasping your upper arms. Without using your arms, squat as much as you can and slightly incline your torso forward.

Repeat 15 times or combine 10 squats and 10 rebounds held in a half-squat position.

Striders with Torso Rotation:

Start with the strider position with the left leg placed in front and your arms parallel to your left foot. Elevate your left arm above your head while rotating your torso. Change to your right foot and repeat the movement with your right arm. Repeat 15 times each.

Downward Dog:

Start by lying flat on your belly. Raise your buttocks high into the air and plant your hands in front of you with your head down to form an upside-down V. Contract your thighs and lengthen your abs. Press your shoulder blades together and away from your ears. Repeat 15 times.

Break-time suggestions:

Use the stairs (sprint upwards).

Take a stroll around the office at lunch time.

Go to your club for a speedy workout.

Outside the office

This is a fast-paced and quick workout for those who have little time to waste. A two-circuit routine with six exercises each, do the first workout twice, taking 30 seconds per exercise with no resting period. After finishing the first circuit, stop and recover for one minute and then start over. For the second set, keep the same pattern. Overall, you’ll get a good 25 minutes of exercise to keep you energised and healthy.

Circuit 1:

Assisted Pull-ups:

This is the easiest way to do pull-ups. It will soon be one of your favourite exercises.

Bosu Squat:

Take squats to another level with the help of the Bosu Balance Trainer.

Kettlebell American Swing:

The American technique is performed by raising the kettlebell above your head after flexing your knees and passing it under your groin.

Knee Push-up:

Push-ups are hard so we suggest you start doing them with the help of your knees and soon enough you won’t need them to perform this exercise.

Bosu Balance (one leg):

Exercise the muscles on your feet and ankles by standing with one leg on top of a Bosu Balance Trainer. Increase the difficulty by opening your arms wide open and closing them repeatedly. Don’t forget to alternate between your right and left legs.

Fitball Crunch:

To finish off this workout, exercise your abs with a help of a fitball. Take your time, don’t rush it. The breathing technique is extremely important to perform it more easily.

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Circuit 2:

Elastic Tube Upper Row:

It’s all about the movement. Pull the elastic tube straight back until your elbows are in line with your shoulders. Don’t forget to control the resistance as you return to the starting position.

Bosu Balance Lunge:

With the help of a Bosu Balance, start in the lunge position and stand up while bringing your right leg to your chest. Your arms must do the opposite movement. Switch legs.

Pectoral:

A simple chest exercise to be performed with the help of a machine. Don’t forget to exhale while you carefully bring the weight together over the centre of your chest. Slowly bring them back to their starting position.

Burpee (knees):

Stand straight, looking forward. Squat with your hands on the floor in front of you. Kick your feet back to plank position, do a push up and immediately return to the squat position. Finally, leap up as high as possible from your squat position.

Dips:

This is a really simple way to work your triceps. Use a support to position yourself. Your hands should be shoulder-width apart, then slide your butt off the support with your legs extended. Straighten your arms and then slowly bend your elbows until you are at a 90-degree angle. Return to start position and repeat.

Side Plank:

This oblique exercise starts with you lying on your side with one elbow positioned right under your shoulder. Keep your body straight and aligned. Slowly lift your hips off the floor so that your body is supported by your elbow and knees. At the same time, don’t forget to lift the opposite arm straight to the ceiling.

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Ready to fight a sedentary lifestyle and make the most out of your day?

Enjoy the journey,

Workout by Holmes Place expert: Anna Santidrian

Personal Trainer

Holmes Place Urquinaona, Barcelona