It’s easy to skip a run in the park when it’s pouring rain. Or convince yourself to skip the gym when traffic is worse than the Pope visiting Central Park. But if we told you about simple, yet effective, toning moves you could do in a speedy routine sprinkled throughout your day at the office, would you really have any excuse? Yeah, we didn’t think so. Fueled by his dedication for promoting well-being through outdoor activities and appreciation, Alex Glasscock founded The Ranch at Live Oak / Malibu and The Ranch 4.0, two unique fitness and wellness retreats located in Malibu, Calif. For days when a true workout beyond the cubicle and office floor just isn’t happening, Glasscock shared with The Cheat Sheet his top moves for workday workouts that, well, work.
1. Gotta go? Do some pull ups
“Use the horizontal bar above a toilet stall door in an office bathroom as an ideal station for doing pull-ups,” says Glasscock.
2. Need a quick break in your desk chair? Try leg lifts
“While sitting in your desk chair, one can work his or abs by holding onto the side of your chair and lifting his legs straight up for 3 sets of 15-20. This exercise can be modified by bending your knees while lifting your legs,” offers Glasscock.
3. Squeeze in push-ups and sit-ups throughout the day
Doing 100 push-ups or sit-ups in one session? Yeah, we’re not too into that ourselves. But if you shoot for 100 over the course of the day, the goal seems way more surmountable. “100 properly formed push-ups and sit-ups in whatever increments you can sustain, will also tone you up,” suggests Glasscock. To make it more fun: “Create a challenge board with your co-workers for motivation,” he advises.
4. Get creative with your desk decor
“Try to use some accessories on your desk as weights, and you can do curl ups anytime during the day,” recommends Glasscock. “Anything from your tape dispenser to a stapler, to a desk weight would be great,” Glasscock elaborates. You can also buy a pair of light weights (say, three to five pounds) and stash them in your desk drawers for quick toning session.
5. Water break? Slip in calf raises
“Whenever you’re standing by the water cooler, waiting by the printer, or bored in an elevator, try to do some calf raises. It’s a great way to tone up in any time off,” offers Glasscock. See a great tutorial here. Grab weights if you can (even if it’s just a filled water bottle or your tape dispenser) to boost the burn.
6. Ready, set, wall sit!
“You could always do the classic ‘wall sit’ against any solid, sturdy surface,” Glasscock comments. “You stand with your back against the wall, and your legs bent at a 90 degree angle (like a chair). Try to sit in this position for a minute at a time, and you’ll definitely feel some thigh-burn,” continues Glasscock. Once you’ve mastered holding it for a minute, push yourself and see if you can up your wall sits to a minute and a half, or even two minutes.
Feeling the burn yet, everyone? “Hopefully you have access to a shower at your office. You may need it,” Glasscock adds.