Manual of Gainful Exercise (+1)

As the first part of our health-related series, we offer this "office workout" presented by m.s. jackson. The office workout is a collection of exercises you can complete during a lunch hour or broken up across short breaks throughout your work day. It's an easy set of exercises for one to gain at least some minimal amount of physical strengthening. You can also do some of these exercises during breaks while prepping for a game.

The Office Workout

Perform each of the following exercises with 2 sets of 20 repetitions. Be sure to stretch before exercising. If you feel discomfort or pain, do not push yourself, and consult a physician if you have any concerns.

Squats

With legs shoulder width apart, lower yourself, keeping your knees behind your toes (as when viewed from above). Use the desk to help balance yourself, but do not use your arm to lift.

Lower Back Twists

Sit on the edge of a chair. Twist as far left as you can. Hold it for a count of ten, then twist to the right, holding for a count of ten again.

Hip Flex

Sit on the edge of a chair. Lift your left leg with your knee bent so your foot is 4 to 6 inches off the ground. Lower your left leg, and repeat with the right leg.

Side Bends

Hold something of weight such as a water bottle or a heavy book directly over your head. Lean to your left, keeping your arms straight, hold for a count of ten, and then return to the starting position. Lean to your right, hold for a count of ten, and then repeat.

Leg Extension

Sit on the edge of a chair with your right leg bent at 90 degrees and your left leg extended straight out. Lift your left leg without bending the knee until it is level with your right knee. Repeat for the 10 reps before switching to the right leg.

Push-ups

These are standard push-ups. Be sure to keep your back straight. If you cannot do 2 sets of 10, do as many as you can, and then rest shift from your toes to your knees for the remaining push-ups.

This basic workout can help begin strengthening those muscles that have probably weakened from lack of activity.

Gut Killer

For a more challenging workout, add the following exercise to the routine.

Lay on ground with your arms pulled up under you, and your forearms pressed to the ground. Keeping your forearms on the ground, lift your body, keeping your back straight. Hold this position for 30 seconds, then roll to your left, keeping the left forearm flat on the ground, point skyward with your right, hold for 30, then roll back to center and continue to right side. If you do not feel burn (yeah, right), hold for one minute instead of 30 seconds. Do as many sets as you can.

Give it a shot this week, and let us know what you think. Feel free to post any changes you made to personalize the workout.