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Office Exercise Plan

Office Exercise Plan - Core Exercises

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Michele Ryon
 

Michele Ryon is a nationally certified Personal Trainer through NASM, ACE and Cooper Institute. She is also certified through ACE and Cooper Institute as a Group Fitness Instructor. She has 7 years experience as a personal trainer and 13 years experience as a group fitness instructor. She currently works at Gold’s Gym in Maryland. Michele trains 15-20 clients per week, ranging in age from 25-90. She strives to teach proper form and technique to minimize injury and achieve the best results. She stresses the importance of exercise coupled with healthy eating to promote a healthy lifestyle. She provides a full- body workout designed to meet each client’s individual needs. As a group fitness instructor, Michele teaches 6-8 classes per week. Gold’s Gym provides Les Mills classes and she is certified in Body Step-step aerobics, RPM-cycling, and Body Pump-weight training. She provides encouragement and coaching so all participants get the most out of their exercise while having fun.

Office Exercise Plan - Core Exercises

In this video, personal trainer Michele Ryon teaches stretches and exercises that can be done at the office. Different levels of the exercises are demonstrated, from beginner to advanced. No equipment is required beyond your office desk and chair, but some stability ball exercises are included as an option. Upper and lower body exercises are included as well as stretches for all the major muscle groups.

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Stretch

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Hi. I am Michelle Ryon, a Certified Personal Trainer and I am here today to show you some exercises and stretches that you can do at the office.

Right now, I am going to show you how to do a core exercise. So, you can have a seat in your chair, lock the wheels, dont want to roll. We are going to sit up nice and tall, chest lifted, shoulders back, hands on the arms of the chair. If you dont have arms you can just put your hands on the seat. First basic level would be one leg at a time. We are pulling the knee in to the chest and extending away, keep the core tight, keep it lifted, dont let the low back arch. If you are a little bit more advanced, both legs pull the knees in, again, keep the chest lifted, breathe out as you pull the knees in, think about squeezing your abs in towards your spine. We are going to do 15 to 20 repetitions, two to three sets. So, thats how we do a core exercise. Now, we are going to move on to a upper back, lower back, and chest stretch.

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