Staying in shape isn’t easy – especially if you have a job that keeps you tied to a desk for most of the week. Luckily accountant turned celebrity trainer and Barry’s Bootcamp pro, Noah Neiman, knows a little something about keeping fit no matter your surroundings.
Neiman singles out the stairwell as a great place to work in a quick workout because it offers a somewhat private area for some mid-day pushups, stair runs, and squats. He also suggests maximizing your lunch break by picking a spot a few blocks away and sprinting there, walking notes, emails, memos etc. to your peers, and replacing your chair with a more unconventional piece of equipment like an upright stationary bike, a bosu stability ball, or, better yet, opting for a standing desk.
For those willing to take it one step further, there are plenty of moves you can do right by your desk using nothing but your body weight and a chair. See below as Neiman demonstrates some of the most effective ones.
[Note: all of these moves should be done wearing sneakers or barefoot and make sure that you're not using a chair with wheels.]
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Lunge: Step 1
Stand with one foot forward and the other foot back on a chair. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Keep the front knee over your ankle (there should be no weight on your toes that are on the floor - you should be able to wiggle them). Also, make sure your abs are engaged and that you lower straight down, not forward.
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Lunge: Step 2
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Walkout: Step 1
Start on all fours with your core engaged and slowly walk your hands forward as far as you can, making sure to stay on your toes. Then, gradually walk your hands backwards to your starting position.
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Walkout: Step 2
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Walkout: Step 3
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Walkout: Step 4
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Plank Hold with Hip Rock: Step 1
Start in a standard plank position. Then raise your hips and move them to one side. Return to your regular plank position, raise your hips and move them to the other side.
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Plank Hold with Hip Rock: Step 2
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Squat: Step 1
Start upright with your feet hip width and parallel. Slowly start to crouch by bending your hips and knees until your thighs are at least parallel to the floor, but ideally you will go below your knee line. Make sure to keep your knees over your ankles and that your heels don't rise. Also squeeze your backside as you get back to standing position.
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Squat: Step 2
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Triceps Dip: Step 1
Grab the edge of your chair, making sure your arms are at a 90 degree angle. Then, straighten your arms while your heels push towards the floor. You should be about four to five inches away from the edge of your chair and get your butt as low as possible. Also try not to bow out your elbows; keep them tight behind you.
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Triceps Dip: Step 2
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Glute Raise: Step 1
The key thing to remember with this move is to exhale and squeeze your abs as you bring your knee in to your chest, and then squeeze your glutes as you extend your leg back. Make sure to point your toe and try and raise your heel above your head.
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Glute Raise: Step 2
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Lunge: Step 1
Stand with one foot forward and the other foot back on a chair. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Keep the front knee over your ankle (there should be no weight on your toes that are on the floor - you should be able to wiggle them). Also, make sure your abs are engaged and that you lower straight down, not forward.
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Lunge: Step 2
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Walkout: Step 1
Start on all fours with your core engaged and slowly walk your hands forward as far as you can, making sure to stay on your toes. Then, gradually walk your hands backwards to your starting position.
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Walkout: Step 2
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Walkout: Step 3
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Walkout: Step 4
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Plank Hold with Hip Rock: Step 1
Start in a standard plank position. Then raise your hips and move them to one side. Return to your regular plank position, raise your hips and move them to the other side.
-
Plank Hold with Hip Rock: Step 2
-
Squat: Step 1
Start upright with your feet hip width and parallel. Slowly start to crouch by bending your hips and knees until your thighs are at least parallel to the floor, but ideally you will go below your knee line. Make sure to keep your knees over your ankles and that your heels don't rise. Also squeeze your backside as you get back to standing position.
-
Squat: Step 2
-
Triceps Dip: Step 1
Grab the edge of your chair, making sure your arms are at a 90 degree angle. Then, straighten your arms while your heels push towards the floor. You should be about four to five inches away from the edge of your chair and get your butt as low as possible. Also try not to bow out your elbows; keep them tight behind you.
-
Triceps Dip: Step 2
-
Glute Raise: Step 1
The key thing to remember with this move is to exhale and squeeze your abs as you bring your knee in to your chest, and then squeeze your glutes as you extend your leg back. Make sure to point your toe and try and raise your heel above your head.
-
Glute Raise: Step 2
-
Lunge: Step 1
Stand with one foot forward and the other foot back on a chair. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Keep the front knee over your ankle (there should be no weight on your toes that are on the floor - you should be able to wiggle them). Also, make sure your abs are engaged and that you lower straight down, not forward.
-
Lunge: Step 2
-
Walkout: Step 1
Start on all fours with your core engaged and slowly walk your hands forward as far as you can, making sure to stay on your toes. Then, gradually walk your hands backwards to your starting position.
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Walkout: Step 2
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Walkout: Step 3
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Walkout: Step 4
-
Plank Hold with Hip Rock: Step 1
Start in a standard plank position. Then raise your hips and move them to one side. Return to your regular plank position, raise your hips and move them to the other side.
-
Plank Hold with Hip Rock: Step 2
-
Squat: Step 1
Start upright with your feet hip width and parallel. Slowly start to crouch by bending your hips and knees until your thighs are at least parallel to the floor, but ideally you will go below your knee line. Make sure to keep your knees over your ankles and that your heels don't rise. Also squeeze your backside as you get back to standing position.
-
Squat: Step 2
-
Triceps Dip: Step 1
Grab the edge of your chair, making sure your arms are at a 90 degree angle. Then, straighten your arms while your heels push towards the floor. You should be about four to five inches away from the edge of your chair and get your butt as low as possible. Also try not to bow out your elbows; keep them tight behind you.
-
Triceps Dip: Step 2
-
Glute Raise: Step 1
The key thing to remember with this move is to exhale and squeeze your abs as you bring your knee in to your chest, and then squeeze your glutes as you extend your leg back. Make sure to point your toe and try and raise your heel above your head.
-
Glute Raise: Step 2
Stand with one foot forward and the other foot back on a chair. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Keep the front knee over your ankle (there should be no weight on your toes that are on the floor - you should be able to wiggle them). Also, make sure your abs are engaged and that you lower straight down, not forward.
Start on all fours with your core engaged and slowly walk your hands forward as far as you can, making sure to stay on your toes. Then, gradually walk your hands backwards to your starting position.
Start in a standard plank position. Then raise your hips and move them to one side. Return to your regular plank position, raise your hips and move them to the other side.
Start upright with your feet hip width and parallel. Slowly start to crouch by bending your hips and knees until your thighs are at least parallel to the floor, but ideally you will go below your knee line. Make sure to keep your knees over your ankles and that your heels don't rise. Also squeeze your backside as you get back to standing position.
Grab the edge of your chair, making sure your arms are at a 90 degree angle. Then, straighten your arms while your heels push towards the floor. You should be about four to five inches away from the edge of your chair and get your butt as low as possible. Also try not to bow out your elbows; keep them tight behind you.
The key thing to remember with this move is to exhale and squeeze your abs as you bring your knee in to your chest, and then squeeze your glutes as you extend your leg back. Make sure to point your toe and try and raise your heel above your head.
Stand with one foot forward and the other foot back on a chair. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Keep the front knee over your ankle (there should be no weight on your toes that are on the floor - you should be able to wiggle them). Also, make sure your abs are engaged and that you lower straight down, not forward.
Start on all fours with your core engaged and slowly walk your hands forward as far as you can, making sure to stay on your toes. Then, gradually walk your hands backwards to your starting position.
Start in a standard plank position. Then raise your hips and move them to one side. Return to your regular plank position, raise your hips and move them to the other side.
Start upright with your feet hip width and parallel. Slowly start to crouch by bending your hips and knees until your thighs are at least parallel to the floor, but ideally you will go below your knee line. Make sure to keep your knees over your ankles and that your heels don't rise. Also squeeze your backside as you get back to standing position.
Grab the edge of your chair, making sure your arms are at a 90 degree angle. Then, straighten your arms while your heels push towards the floor. You should be about four to five inches away from the edge of your chair and get your butt as low as possible. Also try not to bow out your elbows; keep them tight behind you.
The key thing to remember with this move is to exhale and squeeze your abs as you bring your knee in to your chest, and then squeeze your glutes as you extend your leg back. Make sure to point your toe and try and raise your heel above your head.
Stand with one foot forward and the other foot back on a chair. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Keep the front knee over your ankle (there should be no weight on your toes that are on the floor - you should be able to wiggle them). Also, make sure your abs are engaged and that you lower straight down, not forward.
Start on all fours with your core engaged and slowly walk your hands forward as far as you can, making sure to stay on your toes. Then, gradually walk your hands backwards to your starting position.
Start in a standard plank position. Then raise your hips and move them to one side. Return to your regular plank position, raise your hips and move them to the other side.
Start upright with your feet hip width and parallel. Slowly start to crouch by bending your hips and knees until your thighs are at least parallel to the floor, but ideally you will go below your knee line. Make sure to keep your knees over your ankles and that your heels don't rise. Also squeeze your backside as you get back to standing position.
Grab the edge of your chair, making sure your arms are at a 90 degree angle. Then, straighten your arms while your heels push towards the floor. You should be about four to five inches away from the edge of your chair and get your butt as low as possible. Also try not to bow out your elbows; keep them tight behind you.
The key thing to remember with this move is to exhale and squeeze your abs as you bring your knee in to your chest, and then squeeze your glutes as you extend your leg back. Make sure to point your toe and try and raise your heel above your head.
Photos by Sharon Feiereisen
Via: Get in Shape Anytime, Anywhere With These Expert Tips