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Ideas For Working Out While At Work

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  • Ideas For Working Out While At Work

    I work in an office and, except for Fridays, am expected to dress in business casual attire. This usually means slacks or a skirt and a blouse or a dress. Sometimes heels, sometimes flats.

    My building is seven stories high, and we have a rather nice gym on the second floor with treadmills, elipticals, bikes, weight machines, bar bells, stability balls, resistance bands and some other workout paraphernalia.

    Starting last week, I've been spending my breaks walking the stairs from the ground floor to the seventh, and then stopping at the gym for some quick strength/toning exercise. For instance, today I did some squats and plie squats with a a hand weight and then some tri-cep dips off the side of the weight bench.

    My goal is to get some quick work in without getting too sweaty as I'm heading straight back to my desk after. What are some exercise options for me? Granted, if I'm wearing a skirt that day, I probably won't be doing squats, but I could do some upper body work on that day. For reference, I'm a 45-year-old out of shape female. I'm not overweight scale wise, but I am flabby. I'm up for hitting the gym a couple days a week AFTER work for some treadmill work, but I'd like to do a little bit during my breaks as well.

    Ideas?

  • #2
    Do a novice linear progression. On your lift days, do bench or press during the day and squats or deadlifts after work, when you've had a chance to change into shorts and tube socks.
    The Champagne of Beards

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    • #3
      Why tube socks?

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      • #4
        So the bar doesn't injure your shins when you do deadlifts or power cleans. And because they look awesome.
        The Champagne of Beards

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        • #5
          Originally posted by RichMahogany View Post
          So the bar doesn't injure your shins when you do deadlifts or power cleans. And because they look awesome.
          I'll give you awesome. But I know jack squat (no pun intended) about using bar bells. Neither does the part-time "trainer." I asked her.

          I'm looking for exercises I can do with dumb bells as opposed to bar bells. I'm sorry, I should've been more specific in my OP. Body weight exercises would be great as well.

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          • #6
            Granted I don't dress as professional as you probably do, but I go in and use the gym before work and sometimes at lunch. I keep some workout clothes in my office in a cabinet. I change clothes in my office. I have a door that shuts. Otherwise I could use the bathroom.

            I almost never get sweaty lifting weights. I am so not sweaty that I wear whatever shirt I'm wearing for the day, not a special workout shirt.

            If I do get a little sweaty it's hardly anything at all and in the worst case scenario of dripping sweat and horrible underarm fumes, I'd do what all bicycle commuters who don't have showers at work do: wash up in the bathroom either with soap and water and paper towels or with baby wipes.

            If uncoordinated me could figure out barbells, you can figure them out. See if you can hire someone out in the community to show you how to use them. You'd only need one or two sessions to get shown how to do it. Or if anyone at work uses them, ask them to show you.
            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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            • #7
              I've never seen anyone use the barbells. In fact, I rarely see anyone using anything other than the cardio machines. I had one woman give me the "what the fuck is she doing?" look today when I was doing the tri-cep dips. And, outside trainers are not allowed onsite. Probably for insurance reasons.

              I'm actually considering joining the local Crossfit box in the Fall when finances will allow. But, that's not for several more months.

              In the meantime, I want to do SOMETHING. But does it HAVE to be barbells?

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              • #8
                Find some youtube stuff from mark rippetoe, has some great stuff on lifting form.

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                • #9
                  Fistfight your boss and coworkers.

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                  • #10
                    Originally posted by Incindiary View Post
                    But does it HAVE to be barbells?
                    HAVE to? No. But if you really want to get results, it will be hard otherwise. Buy Starting Strength: Basic Barbell Training, 3rd ed. and learn the lifts on your own.
                    The Champagne of Beards

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                    • #11
                      Originally posted by Mr. Anthony View Post
                      Fistfight your boss and coworkers.
                      I wish I could do that some days. I always wanted to practice my left-hook barefisted, to an actual jaw.

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                      • #12
                        I'd suggest you just stick to walking up and down the stairs during your break, and then you do some real lifting after work when you said you might be able to hit the treadmill. Maybe hit the treadmill once or twice a week, and make time for hitting the weights at least twice a week. In my opinion, if you have to choose between the treadmill and lifting, and assuming you have your diet squared away, lifting is going to provide you with an overall better body composition much quicker.

                        Mark has a bodyweight program, you could just follow that to start with. I do tons of bodyweight work, and it's a great way to get started and stay fit. After learning your way around the gym, you might want to consider transitioning to weights focusing on the major lifts (squat, deadlifts, bench, overhead press, pull ups [or rows if you can't do pull ups]).

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                        • #13
                          Well, I wandered over to the barbell area today and discovered what the gym actually has is a Life Fitness Smith Machine.

                          Smith Machine | LifeFitness

                          Time to Google how to use it.

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                          • #14
                            Originally posted by Incindiary View Post
                            Well, I wandered over to the barbell area today and discovered what the gym actually has is a Life Fitness Smith Machine.

                            Smith Machine | LifeFitness

                            Time to Google how to use it.
                            Hang your towel on it. Or use it for pull-ups. That's about it. Otherwise, it's bunk. Worthless bunk.
                            The Champagne of Beards

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                            • #15
                              Originally posted by RichMahogany View Post
                              So the bar doesn't injure your shins when you do deadlifts or power cleans. And because they look awesome.
                              Especially pulled up to the knees
                              The life I have today is far better than I deserve.......

                              M, 58, 6'0
                              SW - 192
                              CW - 180
                              GW - 165-170

                              Current addiction: ice cream (and sugar in general).....doing battle with it!

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