You are crazily busy.
You spend 9 hours a day or more in your office. It takes all of your time and your energy.
Honestly, sometimes you feel like you live in your office.
Every day you work until exhaustion, go back to your house just to take a shower and sleep. And wake up the next morning doing exactly the same thing.
Although you work so hard, you till put on couple extra pounds.
Because as an office person, your job is to sit in front of a computer all the time. And the more you sit, the bigger your waistline becomes.
You think of signing up to the gym, but you cannot find any time to work out anymore. Your schedule is full and you are too tired to get up an hour earlier to exercise.
You wonder if there is any efficient exercise that you can do while working at the office. But you also want to keep it for yourself, because you don’t want to catch so much attention.
Well, that’s why you are here, to get some secret workout moves that only you know that you are exercising.
Legs exercise: Seated leg raise
There are two variations for this one, depends on how secret you want your exercise to be.
First variation: straight both of your legs and raise them up to be parallel to the floor while seated. Hold for 10 seconds and drop them back down without touching the floor. Repeat 20 times.
This version can be visible if you work in an opened office with transparent tables.
Second variation: while seated, lift both of your thighs up while keeping your legs bend 90 degree. Make sure only your butt touches the chair. Hold for 30 seconds and release. Repeat 10 times.
This version is invisible in any office. No matter how nosy your coworkers are, no one can notice that you are exercising.
Legs exercise: calf raise
Need to go wait for your documents to be printed? Don’t just stand next to the printer, do some calf raises.
Stand with your feet shoulder-width apart, press up onto your tippy toes as high as you can and hold for 10 seconds, then lower down. Repeat for 15 times.
Legs exercise: the robot walk
You think walking is easy and it will not burn a lot of calories?
Think again. The robot walk will make your entire legs sore.
Tighten all of your legs muscles, from thighs to calves, walk without releasing any muscles, make sure your calves are tight all the time and you touch the floor with your whole feet.
Walk for 50 steps and release. Repeat this as many times as you want.
You think you can only work your arms when you try to lift something heavy at work? Not really. Are you ready to tone up some arm muscles while typing on your laptop?
Put your arms next to your chest and tighten them like you are lifting some weights. Keep them tightly and only move your wrists and fingers while typing.
Hold the position in 30 seconds and relax. Repeat 10 times.
Abs exercise: chair crunch
Abs exercise is the most secret exercise you can do everywhere, in every position, at any time. Just tuck your belly button close to your spikes and hold for 20 seconds. If you want to go a little extra, secretly lift your legs up while you tighten your core. It will feel like a crunch.
Abs exercise: abdominal breathing
This is the easiest and also the most effective exercise you can work your core. It doesn’t only tighten your abs but also enhance your lungs and calm you down.
Sit straight and inhale through your nose as deeply as you could into your abdomen. Hold for 5 seconds and slowly exhale through your mouth while tighten your stomach muscles. Exhale until you cannot breathe out.
Repeat for 5 minutes.
You can create your own gym wherever you feel like
Yes you are busy. Yes you are at work all the time. Yes you do not have time to go to the gym.
But none of them matters now.
You can start working out everywhere. Even at your office.
And now you know how.
So stop giving more excuses and start exercising today.