4-Week Challenge to Transform Your Body with 10 Minutes a Day
Working in the office forces us to lead a sedentary life, which does
not have a positive effect on health. When in the evening you realize
that during the whole day you have only got up from your chair a few
times, it is time to change the routine!
The modern pace of life does not always allow you to devote time to a
full workout, which is why some exercises can be done right behind the
desk. On average, you need to spend at least half an hour during the
working day. Even for those 30 minutes of movement, your body will thank
you!
If you take a closer look, you can find many good training
opportunities in the office. You just need to learn how to use them. Any
training, including office, you need to start with a warm-up. The ideal
is to go up and down two or three floors. It’s fine to do it every hour
or two. You immediately “wake up” the muscles from the sitting position.
And at the same time you rest for a few minutes from the work routine.
Now let me introduce you to 8 simple exercises that can be done in the
office.
Let’s get started:
#1. Plank
The plank is one of the greatest and most underrated exercises
ever.
It’s practically a one-move static exercise that will help you build a
core of steel, ripped abs and strong shoulders.
Just get into a push-up position on the floor, bend your elbows 90
degrees and prop yourself on the elbows, forearms and forefeet, forming a
straight line from head to feet, then hold it for as long as you can
without moving your waist or butt.
#2. Push-ups
The push-up is the ultimate body weight exercise that utilises literally
every major muscle in your body, therefore helping you firm your whole
body.
Get into a plank position, placing your hands directly under the
shoulders and push your whole body up, maintaining a straight line with
the legs, back and buttocks.
Lower your body down on the same way and repeat.
#3. Squats
Squats will help you build your quads, hams, calves and most of all those
glutes! Whilst
strengthening your whole core and enhancing greater overall fat
burning.
For the standard squat, your feet should be shoulder-width apart or
slightly wider.
Extend your hands out in front of you and sit back and down, always at a
minimum 90 degree angle, if you can go lower, then perfect, but not
touching the floor or causing pain to the knees as this defeats the
point.
Keeping your head facing forward.
Make sure that your back is straight.
Keep lowering yourself until your thighs are parallel to the floor (if
possible).
Press back up through your legs and glutes.
#4. Bird-dog
From a plank position, prop yourself on your knees and hands then
simultaneously stretch one leg and the opposite arm, maintaining both
perfectly straight.
Hold for a moment, then lower them down and repeat with the other leg and
arm.
This exercise increases core strength in both abs and lower back.
#5. Lying hip raises
The lying hip raise is the perfect body weight exercise for building
powerful glutes and hamstrings whilst also strengthening your abs, back
and thighs.
Lie on your back on the floor with bent knees and flat feet.
Extend your arms out to your sides at a 45-degree angle.
Squeeze your glutes and lift your hips toward the ceiling, making
sure to tilt your pelvis.
Lift them up as high as possible, squeezing your glutes.
Slowly lower yourself down and repeat.
The four-week plan
This program consists of two separate basic workouts:
Workout #1
1 minute – Plank.
1 minute – Push-ups.
2 minutes – Squats.
1 minute – Bird-dog.
1 minute – Lying hip raises.
1 minute – Plank.
1 minute – Push-ups.
2 minutes – Squats.
Rest for 10 seconds between each exercise.
Workout #2
3 minutes – Plank.
3 minutes – Bird-dog.
3 minutes – Lying hip raises.
1 minute – Push-ups.
Rest for 15 seconds between each exercise.
This is performed 6 times per week, followed by one rest day.
WEEK 1
Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest
WEEK 2
Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest
Rotate week 1 and week 2 for the duration of the exercise programme
If you perform this program, you’ll be surprised with the results. Your body will be stronger and tighter, you should feel better and
your health should improve significantly (of course, as long as you pair
the workouts with healthy meals and plenty of water).
