It's cold and dark when you leave your house in the morning, likewise in the evenings. And with festive time upon us an after work drink is more inviting than the gym. So, if you can put up with the odd glances from your work colleagues why not turn your desk into a gym?
Steve Mellor, Founder of Freedom2Train, shares his top tips...
Follow Steve on Twitter @Freedom2Train
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Rollouts are an awesome way to tone up those abs and strengthen your core. What better way to spend that spare five minutes you have listening in on another boring conference call.
Just drop down onto your knees and place your hands straight out on your chair in front of you. Draw your belly button in and engage your core, now slowly roll the chair out as far as you can in front of you, without moving your knees. Once you can’t go any further without your hips dropping below your thighs, pull the chair back towards.
Repeat 10 times for three sets. Remember to pop that call on silent to avoid grunting down the phone to your boss (only works with chairs on wheels!).
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Probably the best exercise there is out there for a toned bum and legs.
Standing in front of your desk chair, sit back down until your bum touches the chair.
Pushing through your heels and keeping your chest up, squeeze the bum to stand back up again. Repeat for three sets of 10.
Hands can be placed on hips or out in front of you for balance.
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Another great exercise for toned legs and bums.
Place your hands on your hips and take a big step out in front of you. Let your back knee just touch the ground and pushing through the heel on your front leg stand back up again, driving the knee of the back leg up so that you can place your foot onto your chair.
Alternate legs for three sets of 10 on each.
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The tricep takes up two thirds of your arm so in order to get rid of those bingo wings you hate, you have to make sure you give your triceps a regular workout. Tricep dips are a great way to do this.
Face away from your desk, with both palms on the edge, behind you.Bend the elbow to 90 degrees and push up to a straight arm. Repeat this movement for three sets of 15 reps.
Make this harder by whacking your feet on your chair.
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Another great way to tone up your stomach is with this ab busting move.
Lying on your back place you calves onto your chair, with your legs bent to 90 degrees.
Place your hands on your temples and sit up, bringing your shoulders towards your knees.
Repeat for three sets of 10, add in a twist to hit the obliques too!
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Your desk or office chair can act as the perfect aid to help you get the most out of a push up.
For those more capable among you, you can place your feet on your chair or desk to make push ups more challenging.
For the less confident out there, using the desk or chair as a platform for your hands can make press ups more achievable. Aim for three sets of 10 for this chest-busting move.
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Even if you're super busy you can still boost your metabolism and endorphins by taking the stairs at work or on the Tube.
Try alternating on flight two steps at a time, next flight hit every step and sprint up them. It's one of the easiest ways squeeze some exercise into your day.
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Remember that to perform at your best you need to be focused on the task at hand. Sometimes things get on top of us, when all we need is a moment to breathe and clear your mind.
Whack your out of office on, then take 5 minutes to go into a different room or part of the office and focus on your breathing.
The aim is to be able to hear yourself breathe, focus on that sound and breathe from the stomach. Some people also like to close their eyes whilst doing this.
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A great way to keep the body and mind alert is to set regular reminders and take 'brain breaks'.
In outlook set a reminder every two hours to prompt you to do one of the following –
Take 5 mins to walk out of your office (ideally go outside but not essential) the change in surroundings combined with walking helps to 'reset' the brain as the increased oxygen flow helps with cognitive function, alertness and focus.