Workplace Workout: Desk Plank Mountain Climber & Calf Raises

These two exercises are convenient to do at your desk because all you have to do is stand up and scoot your chair back! Just be sure not to flash anybody if you have a skirt on!

Desk Plank Mountain Climber

Targeting your upper body, abdominals, back, and hip flexors, this is a great toning and cardio exercise.  It's efficient and effective by challenging the body's balance, muscular endurance, and cardiovascular system.
Try doing 3-4 sets of 15-20 knee lifts on each side, alternating sides. Or if you don't like keeping count, feel free to do 4 sets of 30-45 seconds.
Try it out and see how you like it!



Things To Remember

-Keep your elbows slightly bent

-Engage your abdominals by pulling your belly button into your spine while you bring your knees up and into your chest

-Hands should be placed at shoulder width apart and directly below shoulders

-Breathe deeply in through the nose and out through the mount; try not to pant

-For a more advanced workout, try doing a small pushup between bring your knees in

Calf Raises

I love calf raises. Plain and simple. They're efficient, convenient, and help battle charlie horses and shin splints. They also help keep the ankles strong to prevent rolling and sprains/strains. And, if you're a woman (or a man...it's ok, I won't judge you), you can even add in a few ballet moves with the arms. It just makes it fun. You can do them in place, or as you walk. I'm tellin' ya, so convenient!

(you do realize this gives you almost no excuse to not do them?)

Try doing 3 sets of 15: the first set- do them with your toes pointing inward (/\), the second set- do them with your toes point outward (\/), and the third set: do them with feet completely parallel to each other.

Things To Remember

-Do not roll through your knees; on the contrary, keep your knees straight and let your calves do the work

-Try not to roll back on your heels when you lower yourself; instead just land flat on your feet

-If you need a chair, desk, or wall for support, go for it; otherwise, challenge your balance by using nothing