Keep It Moving

Keep It Moving


If you work countless hours at a desk job or have couch-potato TV tendencies, listen up! According to a new study, people who sit for long periods of time are at an increased risk of diabetes, heart disease, cancer and shorter life spans…even if they exercise.

Take a stand. We challenge you.

1 minute

Just a minute to spare? Work those hamstrings with a 60-second wall sit. See how to do that here.

2 minutes

Turn off all electronics. Stand up tall. Take 6-10 calming breaths. Breathe in for 4 seconds raising your arms to the sky, hold your breath and your arms for 7 seconds, breathe out for 8 seconds and bend down and touch your toes.  Two full minutes of this breathing and stretching technique can help calm you down in the the most stressful situations and reshape your entire day.

5 minutes

Feeling scattered? Complete 10 sun salutations for physical and emotional stability.

8 minutes

Do this quick arm workout regularly 2-3x/week for a month and you’ll see results (The Nourish staff tested it out and we’re looking buff. Just saying.).
Complete 10 reps of the following routine with a 10 second rest in between each exercise. Repeat 3 times.
– Triceps Kickbacks
– Bicep Curls
– Triceps Extension
– Push-ups (complete on knees if you cannot keep good form on your toes)
– Two Arm Dumbbell Row
– Bicep Curl and Press

10 minutes

Try this awesome 10-minute ab workout! Complete 15 reps of the following exercises. Repeat 3 times:
– Bicycle Crunch
– Leg Lifts (try to keep your legs straight)
– Russian Twists (no additional weights needed)

Then complete each of the following exercises for 45 seconds:
– Plank
– Side Plank (45 seconds per side)

15 minutes

Power clean your space (bonus points for high energy music and dance moves!). If you’re home, wipe down all surfaces, clean mirrors, sinks, and kitchen utilities, make beds, fluff throw pillows, and vacuum. If you’re at work, de-clutter your desk, file any loose papers, clean out your drawers, wipe down surfaces, and clean your computer screen with a cloth. You’ll feel fresh and organized and might even break a sweat.

20 minutes

Raise your heart rate with interval training. Get outside (or hop on a treadmill) and use this effective fat-burning technique:

Break up your workout into high-intensity and low-intensity exercise bouts. Need an example? Sprint for 30 seconds followed by a 90 second walk. Repeat for 20 minutes. You’ll push your body past the comfort zone and burn mega calories.

Tip: Music makes everything more enjoyable, so pump yourself up with an awesome playlist!

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