Mélina Lamarche

By Mélina Lamarche

January 20, 2015

Health

Get Fit Without Leaving Your Living Room

Article revised on 18 July 2017

Warm-up: Listen to your favourite music and jog in place for 5 minutes (lift those knees high!)

Exercise 1: Push ups

Target muscle groups: pecs, shoulders, triceps and abs
Position: full or bent-knee
Action: Lower your body, bringing your elbows to 90° (nose to floor) and then raise back up
Recommended: 2 sets of 15 with a 90-second break between sets

Exercise 2: Lunges

Target muscle groups: quads and glutes
Position: lead leg at 90°, upper body erect
Action: Lower your trailing knee to a few cm from the floor and then raise back up
Recommended: 2 sets of 15 for each leg

Exercise 3: Abdominal planks

Target muscle group: abs
Position: supporting your weight on your hands or elbows and your knees or toes
Action: Contract your abs (suck in your tummy), keeping your back flat
Recommended: 2 sets of 30 seconds, holding for longer, if possible

Exercise 4: Back extensions

Target muscle groups: lumbar extensors
Position: on your abdomen with your palms straight out in front and your legs straight out behind you
Action: Extend your trunk by raising your head and chest off the floor
Recommended: 2 sets of 15 with a 90-second break between sets

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