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Ways to
squeeze
exercise into
your day.
1
Play Out in Your Area
More and more free gyms are popping up in
parks around the country. These resistance
based, low impact ‘adult play areas’ are
family friendly and absolutely free, making
them the perfect spot to work out without
the hefty gym fees.
2
Swing King
Even if you don’t have an actual standing desk,
if you’re using a laptop, put it on top of a
filing cabinet and work there for a while.
Alternatively, just remember to stand up
every few minutes. You’ll have more energy,
feel less stiff and work your core.
3
Air squats
Catching up on your favourite soaps?
Every time the adverts hit, stand up and do
20 full-depth air squats. You’ll work your legs and
core, and the jump in your heart rate will kick
start your energy levels.
Break time burpees
Challenge your mates to some Tabata burpees
(that’s as many burpees as possible in 20 seconds,
with 10 seconds rest between rounds
.
Do 8
rounds).
4
Isometric exercises
Isometric or static hold exercises are a great
way to build strength without equipment.
They form the basis of the Charles Atlas system,
one of the most successful and enduring workout
programmes ever made.
So, find a quiet spot outside to get some fresh
air and give these a try. With isometrics, you’re
essentially pitting one muscle off against another.
A standard plank is a good example, so is sitting
in a squat position.
Other isometric exercises include:
•
Standing close to a wall, side-on, and pushing
the back of your hand into it, without moving
away. If you feel the burn in your shoulder,
you’re doing it right
•
Negative push-ups: push up at regular speed, but
lower yourself back down as slowly as possible
5