Step-By-StepGet 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 30-60 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!