August 6, 2015 by Katie
Working behind a screen all day is rough. Especially if you’re confined to one area and forced to sit. While I hope many of you out there are given adequate breaks to move around, I know most people don’t make movement their top priority. And that is the first problem. Moving your body should be your priority for the day. Want to feel vibrant, look great, ramp up your metabolism, remove toxins with your sweat, wring out the digestive system, get the lymphatic system flowing, and wake up the brain? Then move every day. There are no excuses.
Once you’ve adopted this mind set, finding exercise to bury throughout your hectic work schedule will become the first thing on your mind! Ok, maybe not the first, but it does make you think about your exercise program and the alternatives to sitting. And when you want to move more because you know how AMAZING it is for your health, you start to get creative with your work station.
That’s where my Armor Plyo Boxes come in. I have a stack of 2 boxes at my desk. One 20 inch box and one 12 inch box. When they’re stacked, I get six inches of lift, so I guess you can say I have a 32 inch box too 🙂 Now, I know they’re heavy and hard to move around, but I don’t care because: A. I work from home, B. I like all the options they give me! I can sit, stand, lean, lunge, and at any point, kick my leg onto one of them for a stretch. Plus, they work great in the gym or I keep them at my desk for body weight workouts. And sometimes I call workouts finishing 100 push-ups by the end of the day. I’m a big fan of laundry list workouts, where the goal is to complete a certain number of reps by the end of a given time period. I love burying in reps like this! Doing a little here and there can really add up at the end of the day!
Below you will find five body weight workouts of varying levels with pictures that accompany the movements. These workouts can be performed at your desk with plyo boxes or any other kind of sturdy platform. I’ve also included a couple mobility techniques at the end that are easy to implement while working away on the computer. I hope these workouts give you a few ideas of your own as well as help you to move and feel better throughout your day!
*Movement Expert Tip- Glen Cordoza, my husband (blushing) and co-author of Becoming a Supple Leopard and the upcoming book, Deskbound makes the case for setting a movement timer. He recommends that it goes off every 20 minutes throughout your day to remind you to get up, shake out the limbs, and get a few reps of exercise in. Give this a try and feel free to pick from the movements below to create your own desk routine!
Level 1 Workout-
3 Rounds of:
20 step-ups to the 12 inch box
10 squats to the 12 inch or 20 inch box
10 deadlift reaches to the 12 inch box
Level 2 Workout-
4 Rounds of:
20 step-ups to 20 inch or 32 inch stacked boxes
10 squats to the 12 inch box
10 push-ups using the 12 inch box
10 split squats each leg
Level 3 Workout-
3 Rounds of:
50 mountain climbers using 12 inch box
10 single leg deadlifts each leg reaching to the 12 inch box
20 push-ups using 12 inch box, floor, or parallettes
10 single leg squats to 12 inch box or without box
20 jumping squats or box jumps to 20 inch box
All Levels Workout- (you will see photos for these movements above)
5 Rounds of:
10 squats to 12 inch box
10 push-ups using a 12, 20, or 32 inch box
Laundry List Workout- (photos posted above)
Complete by the end of the work day:
100 split squats – 50 each leg
100 push-ups or pull-ups if you have access to a bar
This is a great mobility technique that relieves tension in the feet. You can easily do this while chatting on the phone or typing in front of your desk. Plus, it will force you to get barefoot, which is great for your overall foot health!
This technique saves my thumbs and forearms from too much texting and typing! Give it a try with two balls for extra pressure and relief. Start at the forearm top or bottom and slowly work your way across the tissues, pausing to move the wrist around from time to time.
Hamstring Tack and Stretch:
Sometimes you sit, I get it! This is where hamstring mobilizing comes in! Place a larger ball under your thigh and pin it to the box surface. Once you’ve “tacked” down the hamstring tissues, extend and flex your knee to provide movement and help break up the muscular adhesion’s.
Give these workouts and mobilizations a try and let me know how they go for you! They really help me to stay active throughout the day!