Use a clock or timer to track your five minutes. Start at the top of the list. Get as much in as you can and do more tomorrow!
Precautions: See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Make sure the chair you use is stable. If you have wheels, push it against a wall to make sure it won't roll away.
Equipment Needed: A chair and a water bottle or light-medium dumbbell.
Chair Squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.
Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.
One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.
Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).
Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don't force it or you may end up with a back injury.
Wrist Stretch: Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.
Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.
Lower Back Stretch: Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.
Professional Recommendations:
Office exercise is design to compliment your health and lifestyle plan. Make sure that you find a routine that challenges your mind as well as your body. The most important part of any exercise plan is consistency. Begin to add small new habits to your daily routine for maximal results. Stop Reading, start moving!
Benjamin W. Jackson, C.S.C.S./H.F.I. President and CEO
New Direction Personal Fitness and Sports Performance, Inc.
Lee Ann, thank you for helping us power through the change and we LOVE it! It might need a few tweaks - but we will only know that after we use it more!! I can't tell you how perfect the whole experience was - your friendly reminders and the experience of working with you!
PS - The best part of everything was when Roger said that time and money was well worth it. Let me tell you - if he says that he means it a million percent! Good job!
Kathi Kibbe
LeeAnn helped me transform my office area, which was a dumping ground for mail, notes to myself, and other various papers and supplies, into a useful and efficient area which is pleasing to look at as well as easy to access and make sense of. Before, I occasionally lost track of urgent or time-sensitive information buried in the stack. LeeAnn worked with me to find a system that fit with my daily routine and was useful to me. She was unflaggingly energetic, encouraging, and nonjudgmental, even when faced with my haphazard mess.
Ilana Halperin, DVM
