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Aberdeen Sports Village teach you how to stay fit while at work

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As January kicks in, getting fit and healthy is a top priority for everyone looking to shake those festive pounds.

Fitness consultant and personal trainer at Aberdeen Sports Village (ASV), Adam Blake, said that the New Year is the perfect time for people to boost their fitness levels as they have the willpower to succeed.

“January is typically the time of year when people decide to start new exercise regimes, and although staying active throughout the day can prove difficult whilst stuck behind a desk, these four effective exercises can help keep key muscles working and engaged.”

1. Mountain Climbers/Press ups (core and upper body)

Mountain climbers
Mountain climbers

Place your hand on your desk, lift one leg up, and switch over to the other side repeating this jumping motion for 30 seconds. Then, keeping both hands place on your desk, lower your body into your desk by coming into a planking position and carry out ten press ups. Repeat this sequence for five minutes.

2. Tricep dips on chair (upper body)

Tricep dips on an office chair
Tricep dips on an office chair

Continuing on, place your hands on the edge of your seat, so half of your hand if off the edge gripping round with palms facing down. Place your legs shoulder width apart and away from the chair, and lower yourself down near the ground bringing your body back up to a seated position, but staying off the chair. Repeat 10 – 15 times.

3. Box squat (legs, gluteus maximus and core)

It is also suggested you use something of weight to hold in your hands, something like a handbag or briefcase is fine. Start seated on your chair,  stand up from your chair and very slowly return to a seated position, remembering to keep your back straight when sitting down and standing up. Repeat this 15 times and begin the circuit again, repeating it at least three times.

It is recommended to repeat the circuit at the minimum of three times, either in a repetitive circuit, or throughout the day on breaks.