BMF exercises you can do in the office

Limited time to train? Looking at ways to break up the work day and help refocus the mind with a quick rush of endorphins?

Try these 5 handy exercises that you can do in any office.

1. Dips on your chair.

Targets those pesky bingo wings:

• Easy - Bent legs, Harder – Straight legs, Hardest - between two desks with one hand on each keeping the feet off the ground
• Hold the edge of the seat/desk with fingers pointing forwards
• Keep the shoulders above the hips throughout the whole movement
• Lower by bending at the elbows as deep as you can

2. Inverted rows under your desk (Just try not to have a nap while you’re down there)

Targets upper back and arms:

• Easy – Bent legs, Hard – straight legs
• lay underneath your desk and grip the edge
• Keep the body straight from shoulder to knee/ankle and keep the core active
• Pull yourself up until the chest touches the top

3. Thrusters with a box of printer paper

A full body exercise, with particular benefit to the thighs (quads and hamstrings), bum, shoulders and core.

• Stand with the feet shoulder width apart holding the box at the chest
• Push your bum back and down, squatting until the hips are lower than the knees
• Drive back up using the gluts to push the hips forward
• As you get to the top thrust box up above the head until the arms are locked out
• Brace the core as you do so to prevent loading the spine

4. Reverse Overhead lunges with printer paper

Great for the legs and bum as well as a fantastic way to strengthen the core.

• Hold the weight locked out above your head
• Keep your core engaged
• Step back with one leg until the knee touches the ground
• Drive back up into the standing position

5. Caveman chair A.K.A The Squat

A great mobility drill that will help improve range of motion in the ankles knees and hips as well as improving posture

• keep your feet shoulder width apart
• Heels flat on the ground
• Get your bum as close to the ground as possible
• Keep your shoulders behind your knees
• Spend a few minutes a day reading notes or taking phone calls in this position, gradually increasing the time.