“I don’t have the time! I’m working! I’ll look like an idiot doing pushups in pantyhose and heels! What if my boss walks by?”
First, she should admire your determination! Second, we understand that exercising at your desk could make you feel a little self-conscious. That’s why these 5 simple exercises will keep your lean muscle-making activity under your co-workers’ radar! And you can just say you’re strengthening your typing prowess! Grrr!
What you’ll need: Two lightweight dumbbells (which can be stashed in your filing cabinet when not in use.) No dumbbells right now? No problem! Grab a couple 16 or 24 oz water bottles and let’s do this!
1) ZOTTMAN CURLS
DO 3 SETS OF 12. KEEP YOUR BUTT IN YOUR CHAIR AND YOUR BACK FLAT AGAINST THAT CHAIR.
2) TWO-ARM BENT-OVER DUMBBELL ROWS
DO 3 SETS OF 12. REAR STAYS PLANTED IN YOUR SEAT, FEET PARKED AT 90-DEGREES ON THE GROUND IN FRONT OF YOU, BEND AT THE WAIST, BACK STRAIGHT AND ROW!
3) NINETY-NINES
DO 1 SET OF 99. SAME AS THE ZOTTMAN CURLS IN #1, KEEP YOUR HIND QUARTERS FIRMLY IN YOUR CHAIR AND YOUR BACK GLUED TO THE BACK OF YOUR SEAT.
4) OVERHEAD SHOULDER TRICEPS EXTENSION
2 SETS OF 10, EACH ARM. SIT UPRIGHT IN YOUR CHAIR AND CRANK THESE OUT! GREAT TO DO IF YOUR OFFICE LIGHTS ARE LOW SO NO ONE CAN SEE YOUR DUMBBELL POPPING UP OVER THE TOP OF YOUR CUBICLE WALL. AND IF THEY DO SEE, WHO CARES! YOU’RE GETTING YOUR BUFF ON!
5) DRAG CURLS
3 SETS OF 12. BACK UPRIGHT AND PRESSED INTO THE BACK OF YOUR CHAIR, FEET ON THE FLOOR, KNEES AT 90 DEGREES IN FRONT OF YOU. IF YOU WERE STANDING THE DUMBBELLS WOULD BE LOWERED TO THE FRONT OF YOUR THIGHS. IN OUR SNEAKY, SEATED CASE, WE’LL LOWER THEM TO JUST OUTSIDE OF OUR THIGHS AND THEN SLOWLY DRAAAAAG THEM BACK UP.
For more exercise videos, check out The Dolce Diet YouTube Channel!
