We are all "activity-rich" and "time-poor" and when push comes to shove we often times choose staying at work for an extra hour over getting to the gym.  But not so fast!  Staying at work may be necessary, but getting out of your workout may not be so easy after you read these easy ways to work your muscles...

1. Shoulder Blade Squeezes - Sit straight up in your chair and squeeze your shoulder blades together and hold for a 3 second count.  This is a great way to work your upper back muscles and help yourself with your postural muscles.  Do 3 sets of 15 repetitions.

2. Chair Squats - From a seated position, get your feet shoulder-width apart and stand to an upright position.  This will work your legs, and when you really think about this exercise, it is one of the most commonly used movements in daily life.  Whether at the gym, at home or at the office, this is a must do for the rest of your life - so work it well!  Depending on your fitness level, do 3 sets of 15-30 repetitions.

3. Seated/Standing Calf Raises - You can sit in your chair (while still working) with your feet shoulder with apart and raise your heels off of the ground until they reach maximum height.  Then stand to upright position and do the same, lifting the full weight of your body.  Do 3 sets of 30 (seated) and 20 standing.

4. Seated Abdominal Crunches - The crunch, whether done on the floor, a ball, a gizmo or gadget is all about how hard you squeeze it...so why not do it while sitting in your chair!!  Sit up in your chair, drop your chin to your chest, and curl your body forward squeezing your abdominal muscles, pause for 1 second count and return to upright position.  Do 2 sets of 25 repetitions.

5. Pushup - Depending on how much room you have, and how comfortable you are at work, you can do pushups off the floor or off of a wall.  In either position, place your hands on the floor (or wall) just wider than shoulder-width, about head high.  Drop your body forward, lowering your chest and hips until your elbows reach a 90 degree angle, then return to top.  Do 3 sets of 15-20 repetitions.

You see, no excuses!  You always have time for some type of exercise to help shape your body.  Don't put it off.  Resolve To Evolve.


Bob Mathews,
Your Online Personal Trainer
Phoenix, Arizona
For More Exercises You Can Do At Home, At The Office, or At The Gym - Click Here!