Step-By-Step Get Fit At Work Use Your Office As A Gym! Karen Macri Boston Scientific - HR Business Partner Certified Fitness Professional

CARDIO IN YOUR CUBICLE! March Jog Jacks Burpees Kicks Punches Mountain Climbers Squat Jumps High Knees Jump Rope Butt Kicks Mummy Kicks Football Shuffles Knee Pulls Lateral Skaters Plyo Lunges

OFFICE STRENGTH TRAINING Upper Body Push Ups Tricep Dips Bicep Curls Shoulder Raises Swimmer’s Press Bent Over Rows Mountain Climbers Squat Jumps Lower Body & Core Squats Lunges Wall Sits Dead Lifts Sumo Squats Planks Standing Abs Seated Abs

STRETCH AND FLEXIBILITY Upper Body Neck Shoulders Biceps Triceps Wrists Chest Upper Back Lower Body & Core Abs Lower Back Hip Flexors Quadriceps Hamstrings Gluts Abductor/Adductor Calves Shins Ankles/Achilles

Tips on Creating Your Workout Plan! Ideally minutes cardio 3-7 days per week HIIT Training! 1 minute intense cardio followed by 30 seconds recovery Interval training! Combining cardio and strength. Alternate 1 minute cardio and 1 minute strength For strength training alternate muscles worked with at least 1 day rest between Always warm-up, cool down and stretch Make some fun, motivating music playlists! Schedule your workouts on your calendar. It’s an important meeting you should not cancel!