The 10-to Workday Workout

Here at Cybercise, we are big proponents of working out in 10-minute increments. Let’s face it, few of us have 60+ contiguous minutes to devote to exercise so the 10-minute approach helps you get enough exercise each day as you fit it into the other things you’re doing.

To start the new year, we’ve created the  “10-to Workday Workout.” The idea is simple… during each workday at 10 minutes before the hour, you stop what you’re doing and exercise. Assuming you work from 8:30 to 5:00 PM each day and you do a 10-to program each hour, you’ll have done a whopping 90 minutes of exercise before your workday is over. 90 minutes! Doing 90 minutes of exercise 5-days a week adds up to 450 minutes! This will go a long way in helping you achieve your health and wellness goals for 2011.

We encourage you to get your co-workers on the plan as well. Create a supportive culture of wellness in your organization. You’ll all be happy, healthier and more productive for it. Plus, you can have some fun! If you’re boss starts asking why you’re not working you can mention healthier, more fit employees are better for the company’s bottom line. No excuses! So, let’s get to it…

Details:

• We have two program schedules, A and B, for you to follow on alternate days. Monday is an A day, Tuesday is a B day, Wednesday is an A day and so on.
• We’ve created two alternatives for each workout: One for no equipment (A1 and B1) and one for some gear and a Cybercise membership (A2 and B2).
• Yes, you may have to get on the floor in your office (which is why getting your co-workers to join you will help prevent strange looks).  Many office floors are cleaner that our floors at home… how many of us have a cleaning crew that vacuums our home each night? If you’d like, bring a spare sheet or towel from home.
• No, you don’t need to change into workout clothes. These short workouts won’t cause too much sweating so you can get back to work energized but not damp. If you’re wearing leather-soled shoes or heels, just slip them off before you begin.
• For the A1 and B1 workouts do as much as you can in the 10 minutes. Since these routines don’t require any equipment, feel free to look around you and use something heavy for added resistance. A ream of paper weighs about 5 pounds. That 3” ring binder filled with that report? 8 pounds or more. Be creative! To help you with form, we’ve linked each exercise to the written tips and techniques on the Cybercise website (accessible without a membership).
• For the A2 and B2 plan, we’ve linked the name below directly to the workout video on the Cybercise portal. And, as your progress you can move on to the more challenging level II programs we offer. You’ll need a Cybercise membership to access this video content.

10-to Workday Workout: A
	A1	A2
8:50	Doorway Chest Stretch & Neck Stretch	Upper Body Stretch (10M)
9:50	Single Calf Raises	Lower Leg (5 M) x 2
10:50	Ab Crunch	Abs I (5 M) x 2
11:50	Quadriceps Stretch	Lower Body Stretch (10 M)
12:50	Breathing Meditation	Relax Breath I (5 M) x 2
1:50	Free Standing Squat	Glute and Hamstring I (5 M) x 2
2:50	Brisk Walk	Cardio Warm Up (10 M)
3:50	High Knee Hugs	Upper Leg I (5 M) x 2
4:50	Hip Flexor, Oblique and Triceps Stretch	Total Body Stretch (10 M)

10-to Workday Workout: B
	B1	B2
8:50	Shoulder Shrug and Torso Stretch	Lower Body Stretch (10 M)
9:50	Push-up	Arms I (5 M) x 2
10:50	Iso Prone Abdominal Hold	Abs I (10 M)
11:50	Hamstring and Glute Stretch	Upper Body Stretch (10M)
12:50	Walking Meditation	Relax Breath I (5 M) x 2
1:50	Tricep Dip	Back I (5 M) x 2
2:50	Brisk Walk	Cardio Warm Up (5 M) x 2
3:50	Arm Circles	Chest I (5 M) x 2
4:50	Bicep & Wrist Stretch and Back Stretch	Total Body Stretch (10 M)

There you go: An easy-to-follow plan of short workouts for you to follow each day. We recommend you round this program out with 30+ minutes of cardio in the evenings after work (like a walk after dinner). And on the weekends, get out there and get your heart pumping with cardio and play! Adding a little yoga when you wake up and before bed is a great way to ensure you have a comprehensive weekly menu of exercise to help you reach your health and wellness goals!