Morning team, it's I Rob Masters, Fit College New Zealand, personal trainer.
Last video we talked a little bit about that nice correct posture when you're sitting over at the table, no hunched over, nice and straight core engaged shoulders back chest out. Okay, a lot of people say I'm stuck in the office all day, I can't do any exercises, I can't get to the gym. No excuse because I'm going to give you three exercises you can do in your office while the bosses are watching and let's target this one towards one of my favourite occupation, lawyers. Love them.
Come back to my desk and I'll show you what we can do. So here you are, you're tapping away at the computer writing your script to defend the innocent and you just think I'm getting a little bit sore and tired. Well, I'll tell you what. First thing you do, get up out of your chair turn it around and we're gonna do a little bit of leg work first okay. So straight up, step ups on your chair. On your chair alternating legs 10 on each leg, three sets, rest.
Okay, you just move your chair out the way. I'm gonna do some work on the arms. So we come here; set ourselves up nice core engaged and we start to tricep dip. Once again, ten reps, three sets with about a 30 second 45 second rest in between each set.
Okay, last exercise is the push-up. My favorite exercise of all time. Boys, nice strong core, thighs are engaged, shoulders chest back muscles involved so pretty much everything. Lean up on your desk, look towards your script and start pushing, reading your script at the same time so if the boss pops in the office you can tell them you're still doing work. Once again, ten reps, three sets.
There you go, didn't have to go the gym, didn't have to rush out of the office. You've worked hard, you've done you work at the same time and you've worked out for the day. Great for our cardiovascular health.
I'll see you next time
