5 At-Desk Workouts with Armor Plyo Boxes

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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 πŸ™‚ 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!

20 and 12 inch boxes with a square pad that helps facilitate comfy-ish stretching,

20 and 12 inch boxes with a square pad that helps facilitate comfy-ish stretching. As well as my lacrosse ball and Yoga Tune Up Balls for muscular tension relief!

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

20 bridges

Start of Step-up

Start of Step-up.

Step-up

Finish position of Step-up.

Start and Finish position of the Squat

Start and Finish position of the Squat.

Full depth squat to 12 inch box

Full depth squat to 12 inch box.

Deadlift reach to 12 inch box - focus on reaching the hips back and feeling the hamstrings and glutes.

Deadlift reach to 12 inch box – focus on reaching the hips back and feeling the hamstrings and glutes. Your back should stay flat the entire time with your chin tucked.

Glute Bridges - drive through the heals, squeeze the glutes hard to fully extend the hips and keep the mid-line rigid.

Glute Bridges – drive through the heals, squeeze the glutes hard to fully extend the hips and keep the mid-line rigid.

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

Push-up Start - Abs tight, glutes squeezed, good plank position.

Push-up Start – Abs tight, glutes squeezed, solid plank position.

Bottom position of the Push-up

Bottom position of the Push-up.

Split Squat Start Position

Split Squat Start Position. Think about squeezing the back glute and really opening up the front of the hips.

Split Squat Finish Position

Split Squat Finish Position. Back glute is squeezed, chest is upright and front leg is externally rotated to keep the knee from collapsing inward.

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

Alternate legs, keeping the mid-line tight and aligned.

Alternate legs, keeping the mid-line tight and aligned.

 

Single Leg Deadlifts - reaching to the 12 inch box, lengthening the hamstrings and standing tall to finish.

Single Leg Deadlifts – reach to the 12 inch box for stability. Think about lengthening the hamstrings and standing tall to finish.

Single Leg Squats - reaching back to the box, keeping shins as vertical as possible, standing tall to complete rep.

Single Leg Squats – reach back to the box, keep shins as vertical as possible, and stand tall to complete rep.

 

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 squats

100 push-ups or pull-ups if you have access to a bar

 

Mobility Techniques-

Foot Roll-Out:

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!

Using a lacroose ball or Yoga Tune Up Ball, roll the underside surface of your foot.

Using a lacroose ball or Yoga Tune Up Ball, roll the underside surface of your foot.

Forearm Roll-out:

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.

You can use two balls to achieve more pressure on the forearms.

You can use two balls to achieve more pressure on the forearms.

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.

Hamstring Roll-out

Hamstring Tack and Stretch Start

Hamstring Tack and Stretch Finish Position.

Hamstring Tack and Stretch Finish

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!

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2 thoughts on “5 At-Desk Workouts with Armor Plyo Boxes

  1. activeofficebayarea says:

    Great Idea! I work out at an office job and sitting for 8 hours get old. Check out our blog that also goes along with staying active at the office or working from home. πŸ˜€

    • Katie says:

      Ugh. Sitting all day is the worst! Good to see more folks like your company getting on board with moving more throughout the workday! It makes all the difference! I’ll check out your blog, thanks!

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