10 easy exercises you can do at home or at the office

So easy… you can do them at work! PHIT America’s Mike May tells us more about his mission and shows us a few simple workouts you can do without any gym equipment at all!

1.)    Paper Pushups – With your arms outstretched while grabbing the edge of your desk, lean at 45 degrees, and starting doing pushups.  Consider 20 every hour on the hour.

2.)    Book Press – Pick up the heaviest book that you can hold with both hands.  Then, extend the book above your head and then lower it down behind your neck.  Repeat the process.  It will help your triceps.

3.)    Shoulder Blade Squeezes – To improve your hunched posture, stand up and squeeze your shoulder blades back and forth.  Try holding the squeeze on your shoulder blades for 10 seconds.

4.)    Office Yoga – Keep a yoga matt at the office and lay it out on the floor for some impromptu stretching.  Consider getting in the Zen position for a few moments.

5.)    Chair Squats – Stand a few inches from the edge of your chair, lower yourself until you are seated in your chair, stretch out your arms parallel to the ground, and keep your back straight.

6.)    Tricep Desk Dips – With your back to a desk, reach back and grab the edge of the desk.  Then, bend your arms and lower the body while putting tension on your triceps.

7.)    Wall Sits – Stand next to a wall and lower your back along the wall until your legs are parallel to the floor.  Hold that position, then have your back move up the wall to the original position.

8.)    Standing Calf Raises – While grabbing the back of your chair, put your feet together, and get up on your tippy toes.  Hold for 10 seconds.  Repeat this process to strengthen your calf muscles.

9.)    Leg Raises – While sitting in a chair with your back straight, extend each leg – one at a time – and hold it – parallel to the floor – for 10 seconds.  Repeat 10 times.  This builds your abs.

10.)  Phone Pacing – While on the telephone, use a headset and walk around your office while on the phone rather than just sitting at your desk.

To learn more, visit www.PHITAmerica.org.