Tuesday is our Squat & Push Up day. 10-20 Squats & Push Ups every hour…or as many hours as you can fit in. I know it might not be realistic to get them done every single hour…that’s ok…but if you’re only getting in one or two sets, you’re not really trying!
I know this isn’t easy for everyone to fit these in at work, but I don’t think it’s as hard as it’s made to seem. If you work at an office, get up once an hour and go for a walk. Go into the stair well or bathroom and bust out 10-20 squats and push ups. It will take you about 2 minutes. Go outside in the sunshine, or just do them at your desk.
I have a feeling it’s not so much that you “can’t” do them. It’s more likely you feel embarrassed to exercise and are worried about what others will think or say about you. You’re worries about weird looks and sideways glances.
I’d like to challenge you to stop caring what other people think and remember who you’re doing this for. Repeat this to yourself.
I’M DOING THIS FOR ME.
Who knows…maybe those naysayers will surprise you and join in!
If you just can’t get past the thought of standing up once an hour and getting some movement in your day, here are some exercises you can do without bothering those around you.
- Calf Raises – These are perfect for when you’re waiting at the copier, printer, or microwave. Or just stand up to get in a stretch and throw them in at your desk While standing, simply lift your heels up off the ground, bring them down, and repeat. Sure, they’re noticeable, but the actually amount of movement is about on-par with fidgeting.
- Leg Lifts – Lift one leg until it’s straight and parallel to the ground. Hold for a few seconds, then lower. Repeat 10-20 times, and switch to the other leg.
Knee Raises – A similar option is to raise your knees up toward your chair. Instead of straightening your leg, keep the knees bent. Lift one leg so the knee moves toward your chest. Raise the leg as high as possible and hold the position for a few seconds. Lower the leg slowly and in a controlled manner. Switch to the other leg. This move helps open up your hips while strengthening your thighs and abs. Repeat 10-20 times per hour.
Thigh Squeeze – This exercise helps you tone and strengthen your thigh area. Keep a small flexible ball or a hand towel at your desk. Hold the ball or towel between your knees. Squeeze the ball as hard as you can between your knees and hold to the count of five. Release the tension slightly without letting it fall out from your knees. Repeat the squeeze 10 to 20 times. This exercise works well at the office because you can do it under your desk without anyone else realizing it.
Isometric Holds – Isometric contractions are exercises with no change in muscle length. That means the muscle does not move, but it still contracts. Sit at your desk and squeeze your glute muscles as hard as you can. Although there is no external weight to manipulate, the act of squeezing is the workout. Hold for 10 seconds and then rest for 30 seconds. Do 10-20 reps each hour.
Chair Squats – Pull your chair back from your desk. If you wear heels, take them off for this exercise. Sit in your chair, start by holding lightly to the armrests and work towards lifting without using your arms. Lift your hips and glutes about 3 inches off the chair and then sit back down. Alternatively, sit in the chair as you usually would and press your legs into the floor as hard as you can for an isometric contraction. This works almost the same muscles as the squat without visible movement.
Now you have some options. Will you find another excuse, or will you stop worrying about what other people think and remember who you’re doing this for?
Day 15 Plan:
- Tiny Tuesday – Small portions!
- Morning Workout Routine and/or Coffee Break Workout
- Day 15 exercises – 10-20 Squats and Push Ups per hour (or try some of the exercises above)
- Bonus: #SquatPic
- Speed Work Plan?
Bonus: #SquatPic – Wherever you are working out today….at home, at work, at the gym, on the road or trail while you’re running, take a picture of you doing your squats and show the Crew how you get it done!
Speed Work: This week’s speed work is a GREAT workout. Click here to see how it’s done and reach out to me with questions about distance or pace!
I know it’s hard to make it happen everyday. I know you’re tired and stressed.
Just keep repeating…