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Guide posted by Coachgold Cags R in Get fit without joining a gym on 10 Jan 2012 at 2:16 PM

Quick and Easy Water Cooler Challenges

Fitness & Training

Getting Fit

Keep Fit

Everyone needs a break at work but that doesn’t mean we can’t make use of time away from the desk by doing some endurance work - no need to worry about taking a change of clothes and just work a micro-workout into your day!

There are a couple of shorter options for a quickie away from the desk:

Hold the plank pose for 5 minutes is great for core strength but be wary of unvacuumed carpets!

The 5 minute wall squat is another good endurance exercise which can be an overall target or a consistent goal for each time you do it, just make sure you’re getting the 90 degree knee bend otherwise you’re just leaning with style!

Work up to the whole 5 minutes with 3 minutes for 7 days too

Wall squat 3 minutes a day for 7 days.

Pick a work mate and have a laugh doing some Old School 8 minute Abs, again this activity comes with bobbly-carpet warning!

8 Minute Abs

To improve upper body and core strength also take 2 minutes out of your day to do 30 push ups:

30 push-ups in one go