For most people, work sucks. And after a long day of sitting in front of the computer screen, gulping down caffeinated beverages to keep you awake and trying not to explode after your boss dumps a last-minute assignment on your desk,sometimes you really just don’t feel like working out. Instead of letting the man get you down after a long day, the Fit Bottomed Girls are here to help you stick it to the man by hitting the escape button, so to speak.
Here’s the plan. First, get a good night’s sleep. Second, avoid sugary coffee and throw on some flats and pants that are comfortable yet work appropriate. Third, find a 15-minute window before and after lunch, and pencil in something on your calendar that sounds totally legit, such as VIP meeting or TPS report. No one has to know that the VIP you’re meeting is yourself or TPS stands for “Time for Personal Stuff.” Then when those time slots rolls around, when you’re walking around in a semi-conscious stupor due to lack of said beverage, high-tail it to your stairwell*. Oh, yes, it’s go-time, baby**.
Stick It to the Man Workout #1
Once in the stairwell, start climbing those stairs. Take the first flight up one stair at a time; second flight two at a time. Repeat the whole sequence five times. (If your building only has a couple of floors, go up as far as you can, then back down and up again. If your building doesn’t have stairs at all, find a secure and private spot and start lunging and squatting away for about four minutes.) Then rest one minute. Do 20 standing push-ups with your hands on the wall. Repeat stair sequence. Rest one minute. Do 20 more standing push-ups except keep your elbows in close to your body, thereby targeting your triceps. Repeat stair sequence. Breathe for one minute, re-adjust clothing and calmly walk back to your desk and work as if nothing happened.
Stick It to the Man Workout #2
It’s after lunch, and now’s about the time when your energy level is going down-down. Step away from the jar of bite-sized chocolates…and back into the stairwell. This time slowly jog up two flights of stairs (or jog in place 30 seconds). Once up, lower into a plié squat (toes out) and start twisting your upper body and your upper body only—engage that core! Next, with your feet on the main landing, put your hands on the stairs, about two to three stairs up, depending on how tall you are. From there perform a side plank. Hold the side plank for about 30 seconds on each side (long enough for you to say, “I’m sticking it to the man” about 7 times). Then jog back down to where you started. Repeat the whole series and go back to work wide awake and worked out.
Points to Remember
No matter how busy you are and how long of hours you work, it’s important to make time for yourself and get in any activity that you can. Look at it as your own personal sneak-away. Be sure to wear clothes with stretchy fabrics and shoes that you can move around in. The workouts are designed to not only get your heart rate up quickly but also to get you back to work fast—and not all sweaty, so try to work hard but not psycho hard. These are your better-than-nothing workouts. Save the hard-core stuff for the gym.
Do this a few times a week when the man is stealing your free time and stick it right back to him/her! —Jenn
*If you are lucky enough to have an actual office and not just a cube or public work space, disregard this entire post. Girlfriend, all you have to do is shut your door, pop your favorite workout DVD in your computer and go to it!
**The FBGs aren’t medical doctors, so don’t sue us if you get hurt. You should always consult a doctor before beginning an exercise program and use your common sense. Oh, and don’t get fired in the process either. We want our readers to be healthy both physically and financially.
Photo grabbed from www.freefoto.com.