Workout at Lunch

Exercises You Can Do At Your Desk

So you may get some funny looks while you work out at your desk – but hey, small price to pay for a healthier and leaner body! Even if you can only exercise 10-15 minutes a day, it still means a lot to your overall physical and mental health. Plus, working out at lunch is proven to increase your concentration and energy levels for the rest of the day. Hate that mid-day slump you get after you eat? Bust it with this workout you can do at your desk in less than 15 minutes. Got more time? Combine these exercises with 15-30 minutes of walking or jogging.

You will need: An eight-inch ball (preferably softer than a soccer ball) and hand weights. Both are inexpensive and will fit easily into a desk drawer. Do two sets of 15 reps of each of the below. To make these exercises more challenging, increase the weight and/or do them slower. You can also add another set once two becomes easy.

Ball Squats

Good For: Lower body

Stand up straight with your back to your chair and place the ball between your legs about an inch and a half above your knees. Cross your arms and place your hands on your shoulders. Lifting your rib cage and drawing your navel in without tucking your tailbone, sit back on your heels and lower your buttocks until it touches your chair. Engage your inner thighs by not letting the ball drop, and return to the starting position. Repeat.

Leg Extensions

Good For: Quadriceps and core

Sit up tall on the edge of your chair (or on the edge of your desk if your chair rolls) with your shoulders over your hips. Keeping your rib cage lifted, raise your left leg off the chair, draw your navel in, and exhale. Next, extend your leg forward, keeping your toes pointed. Pull the leg back in and return the foot to the floor. Repeat. Switch sides.

Bicep Curls

Good For: Biceps

Sit on the edge of a stationary chair. Holding your hand weights, begin with your arms straight down by your sides. Keeping your elbows in close to your body with your rib cage lifted and your navel in, lift the weights so your hands come toward your shoulders. Lower to starting position.

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.