8 ways to help you keep fit at your desk

Nowadays we all are constantly busy both at work and at home. That’s why most of people don’t have enough time to attend gym and end up leading a sedentary lifestyle. This is really harmful to our body and can cause serious health problems such as obesity, heart diseases and others.

Fortunately, more and more people are making the decision to lead a healthy lifestyle and train their body. That’s why there are many ways to do it even if you have no free time at all. People have invented workouts which don`t need any special equipment and are rather easy to perform.

Today we have an amazing workout for you, which includes 8 simple exercises. You can easily perform them, even at the office during your break. By training regularly you’ll have an opportunity to stay healthy and to keep fit without any effort. So, try our workout and you won’t regret it!



#1. Wall Push-Ups

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– Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.

– Keeping a tight core, slowly lower your chest towards the wall.

– Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.

#2. Wall Angles (for your good posture)

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– Stand against a wall with your feet at shoulder-width. Walk your feet out about 2 or 3 steps. There will be a bend in your knees.

– Keep your core tight as you raise your hands up and next to your ears. Place your shoulders and arms against the wall.

– Push your arms above you, maintaining contact with the wall. Slowly, lower your arms and immediately begin again.

#3. Wall Sit

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– Stand tall against a wall with your head and back touching the wall. Position your feet so that they are shoulder-width apart and a few inches away from the wall. Rest your arms at your sides.

– Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position

– Return to starting position by straightening your knees and standing tall again.

#4. Chair Tricep Dips

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– Sit on a chair with your hands either next to your hips or slightly under the hips. Lift up onto your hands and bring your hips forward.

– Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.

– Push back up but don’t lock your elbows and repeat.



#5. Toe Touches

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– Stand tall with your feet together and arms at your sides.

– Slowly, bend at the hips while keeping your knees engaged. Allow your upper body to hang over. Let your arms drop as well, dangling in front of you.

– Once you’re fully bent over and your hands are at your toes, pause and feel the stretch in your hamstrings. (Optional: Flatten your back for 5 seconds then return to this position) Once you hold the stretch for up to 30 seconds, return to the starting position.

#6. Seated Knee-ups

Seated Knee Tucks | Illustrated Exercise Guide

– Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly. Grip the sides of the bench for stability.

– Leaning back to about a 45-degree angle from the bench. This is the start position.

– Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.

– Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.

#7. Chair Squats

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– Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.

– Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.

– Touch the chair with your butt then slowly rise back to the starting position.

#8. Shadow Boxing

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– Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.

– Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.

– Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.



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