Work can consume you; both your time and your fitness. Sometimes that means getting creative with micro-workouts by brining your kettlebell into work. Check out this guest post from Dr. Grove Higgins.
The workplace can be a difficult place for the human body. It’s especially difficult for those who are active and athletic. If your like a lot of the active readers of Cube Dweller Fitness, your like a caged animal with very little to do except before or after work. But I am here to tell you that you are not as trapped as you might feel. Start doing no-sweat micro-workouts through out your day.
Knowing all of you are super anxious to get going, lets jump right into one of my favorite micro-workouts using the kettlebell. The beauty of the kettlebell is that it is super compact and versatile. Choose a comfortable intermediate weight that you can do swings, cleans, snatches, or your favorite chosen repetitive movement with good form for 30-60 seconds. Keep that kettlebell conveniently close to your cube or office, preferably in view.
Planning your micro-workouts is easy. Do you plan, or do you roll with it? Most likely one of those two options feels more comfortable to you, so lets take a closer look at a micro-break/micro-workout that fits your personality.
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Plan-It – Scheduled Micro-Workouts
If you like structure this is a perfect approach. Divide your day into nice even chunks, then drop a micro-break/micro-workout in between.
Simply set a timer on your computer for every 20, 30, 45, or 60 minutes. It is up to you, the key is adding some breaks regularly but it is up to you. Then, if you have not guessed, pick up the kettlebellbell when the timer rings and go for it.
The Plan-It micro-workout just has two components:
- Squat Low – shake your body loose from the cobwebs that have built up sitting at the desk by doing a few slow deep squats reaching up and into extension.
- 60 Seconds of Kettlebell – Check a clock and begin doing kettlebell swings, or another exercise, for one minute.
That’s it. Pound out your Plan-It micro-workout and get back to work!
Let Fate Decide – Imprompto Micro-Workouts
If that approach seems way to restrictive, stale, or downright boring then this one is for you. Keep that Kettlebell somewhere you have to almost step over it to get anywhere. Every time you need to get up (or want to) it is time for your Let Fate Decide micro-workout.
Since you are on your way somewhere the intervals are quick and to the point. the Let Fate Decide micro-workout just has one component:
- Grab-n-Go – Don’t trip on the kettlebell, instead on your way past and pick it up and pound out 10-30 reps, throw it down and go on your way.
Just remember, you have to get back to your desk/work area, so the sets not done until you are seated and back to work.
The Numbers Micro-Break/Micro-Workouts Add Up
You are probably saying, "This is not much of a workout". Just look at the numbers in an eight-hour day:
|Number of Set||Reps||Load (26lb)||Time Under Load|
|Plan-It||16||16×40 per set = 640||640×26=16,640lbs||16 min|
|Let Fate Decide||6 per hour = 48||48×10 per set = 480||480×26=12,480lbs||12 min|
With a little bit of stretching and mobility, you would only be spending roughly 20min a day working out, but putting up some serious numbers. Compliment that with some fun primal workout movements before, or after, work and you have done one serious workout!
Start the Micro-Break/Micro-Workout Revolution
So, stop making excuses and start doing something during your day. You will benefit your health, but maybe as a Cube Dweller evangelist, you will inspire a fitness revolution in your cubicle jungle at work.