The average American office worker spends about 10-13 hours a day sitting, including time in front of a computer at work and sedentary downtime at home. Add 8 hours of sleep, and the result is a whopping 21 hours of sedentary lifestyle. All this sitting takes a toll on your health, from muscle degeneration in the legs and abs to an inflexible spine and soreness in the neck and shoulders. Making time to exercise regularly throughout the week and getting the most out of your workout are essential to preventing the health hazards that come with sitting in a cubicle all day.
YogaSix Carlsbad Manager Zac Armstrong has the best Boot Camp moves to combat sitting at a desk all day. Try them with weights at home or take a Boot Camp class at a YogaSix studio near you.
Strengthens and stretches back muscles (deltoids, rhomboids, and trapezius)
Start standing with feet hip width distance apart and knees slightly bent. Engage through your core and extend your arms down below the heart. Inhale, bring your arms out wide and pause at the top, squeezing your shoulder blades together. Exhale and slowly lower the arms down with control.
Strengthens quads, glutes, hamstrings, and triceps.
Step one foot forward into High Lunge and hinge your upper body slightly forward from your hips. Pull your elbows high behind your ribcage and extend your forearms back, squeezing your shoulder blades together and keeping your chest broad. After completing reps on side, switch footing and repeat with the opposite leg lunging forward.
Tones the inner thighs, calves, glutes, shoulders, and core.
Start with feet just outside the hips, toes pointed out. Inhale and draw your knees out over the second toe. As you squat down, reach your arms out overhead and allow the weights to connect at the top. Slowly come up through center and return to standing position. Remember to keep your core and glutes engaged!
Stabilizes and strengthens the hamstrings, glutes, and core.
Lie on your back with your knees bent and feet hip width apart. Place foot one on a yoga block and extend the opposite leg straight up in the air. Press into your heel and squeeze your hips up, then slowly lower down. Repeat 10-12 times and repeat with the opposite leg.