Daylong Workout – PROJECT WAISTLINE

From The Guardian:

If you want to dedicate yourself to a lifetime of good habits, don’t start at the gym. Start at the office.

What three hours of daily movements looks like
7am
Morning run (45 minutes)

8.30am
Walk to coffee shop (10 minutes)

9.15am
25 push-ups (1 minute)

10am
Wall sit (2 minutes)
Walk around the building plus three flights of stairs (5 minutes)

10.45am
20 body-weight squats (2 minutes)
Trip to far water fountain (3 minutes)

11.30am
Pick up papers at printer plus two flights of stairs (4 minutes)

12.15pm
25 push-ups (1 minute)
15 side lunges, each leg (2 minutes)
Plank pose (2 minutes)
Pacing during phone call (10 minutes)

1pm
Walk around building for quick meetings (10 minutes)

×
Desk yoga: hip openers, seated eagles, spinal rotations, shoulder stretches (5 minutes)

2pm
25 push-ups (1 minute)

2.30pm
Walking meeting (45 minutes)

3.30pm
15 Hindu push-ups (1 minute)
20 side leg raises (1 minute)

4.15pm
Chair pose (1 minute)
20 body-weight squats (2 minutes)
Walk around the building (5 minutes)

5pm
Plank pose (2 minutes)
20 burpees (2 minutes)

5.45pm
Walk around building plus four flights of stairs (5 minutes)

Not tracked: Walking to and from the car, roaming the grocery store, playing with my kids, etc.