Workplace Wellness

My co-worker and I started an exercise challenge at work. Each week we pick a different set of exercises to do together each day. The main focus has been on arm exercises because we both want our arms to look good in our wedding dresses next year. :)

Read more about the Office Arm Challenge here and please feel free to join in on the fun!

Week One: 50 push-ups and 30 triceps dips

Week Two: Circuit workout (2 sets)

  • 15 lateral arm raises (5 lbs) OR 30 arm circles forward and backward
  • 15 push-ups
  • 15 triceps overhead extension (10 lbs) OR 15 triceps dips
  • 30 – 60 second plank
Week Three: Circuit workout (2 sets)
  • 15 front arm raises (5 lbs) OR 30 arm circles inward and outward
  • 15 tummy tucks (each leg) = 30 total
  • 15 triceps overhead extension (10 lbs) OR 15 triceps dips
  • 10 plank ups
Week Four: Circuit workout (2 sets)
  • 20 Lunges (with bicep curls if you have weights)
  • 20 triceps overhead extension (10 lbs) OR 20 triceps dips
  • 5 – 7 Walking push-ups
  • Plank hold 30 seconds
Week Five: Circuit workout (2 sets)
  • 20 lateral raises (5 lbs) OR 30 arm circles inward and outward
  • 20 triceps overhead extension (10 lbs) OR 20 triceps dips
  • 20 push-ups
  • 20 squat with leg lift (10 on each leg)

Week Six: Circuit workout (2 sets)

  • 20 front raises (5 lbs) OR 30 arm circles inward and outward
  • 20 triceps skinny dips
  • 20 curtsey lunges (10 on each leg)
  • 20 oblique twists (with or without weights)
Week Seven: We’re going back to week one.
  • 50 push-ups
  • 30 triceps dips

 

Here are some blog posts or articles that deal with maintaining a work-life balance and staying healthy while working 40 hours a week:

{ 11 comments… read them below or add one }

Charlotte May 12, 2011 at 10:31 am

So glad to see this section on your blog – having transitioned from Kindergarten teaching to a full-time desk job I’m always eager to find more ways to stay active and healthy at work! I recently switched to a standing desk and can already feel the difference, I feel much more active and engaged, even more alert than I did when slumped in a chair… by the end of the day my legs really do feel like they’ve been working a full day too!

Here’s a great NYT article your readers might enjoy on the benefits!
http://opinionator.blogs.nytimes.com/2010/02/23/stand-up-while-you-read-this/

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Eating Bird Food May 15, 2011 at 2:45 pm

Hi Charlotte,

I have a standing work station at work as well and love it! I hope to post more articles here soon – thank you for sharing the one from opinionator.

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calum January 30, 2013 at 5:07 am

Do you have any pictures of your standing work station , it sounds interesting. :)

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Katherina @ Zephyr Runs June 3, 2011 at 9:28 am

The difficulty of this is one of the reasons I’ve yet to move on from my healthy restaurant job. I don’t know if I could put a price on the amount of awesome meals I’ve eaten during my breaks… well, I could figure out a price but it would be very high!

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Dawn October 27, 2011 at 2:49 pm

Cool — I just saw this. I have been doing the Yoga Journal Office Yoga sequence for a while, and it truly helps. You can even have them send you email reminders that feature a health tip and a short video demonstrating a helpful stretch. Here’s the site: http://www.yogajournal.com/officeyoga/

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Zena C. January 20, 2012 at 1:56 pm

My biggest challenge at work is keeping healthy energy levels. I sit at a desk most of the day, and by about 2pm all I want to do is take a nap! This lack of energy really affects my productivity, and I’d like to figure out a way to stay more alert without drinking like 3 cups of coffee (I draw the line at 2). Any suggestions? Thank you!!

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Grace Anderson July 25, 2012 at 9:59 pm

Thanks for the great link, but you might want to know that when I go to it I end up being logged in as you on the website!

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Eating Bird Food July 25, 2012 at 11:05 pm

Hi Grace – Which link / website?

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Grace Anderson July 26, 2012 at 12:33 am

Oh! Right! It was ‘Get Rid of Job Related Jiggle’

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Lindsay @ just a little organic. August 13, 2012 at 10:55 am

I am LOVING these office workouts! I’ll be joining in the fun, for sure. Great idea!

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Alora Moris October 25, 2012 at 12:26 pm

Hi Brittany,really glad that you are doing the same routine as what i did.I already lose 15 lbs from the first 3 months.

Thanks,
Alora Moris

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