Work Out of the Week (WOW)
Welcome to your WOW! A WOW is a short workout such as a tabata, strength training, stretching or stress management exercises that you can do in just a few minutes in your office or over your lunch hour. WOWs are a great way for you to stay on top of your exercise or emotional wellness program. Every week a new WOW will be added to keep you on your toes and excited!! So check back often to maximize your wellness program.
Seated Overhead Raise
Welcome to your Workout of the Week, December 4! This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability. Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!
Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises. Debbie is a huge advocate for mindfulness and disconnecting from work. One of her favorite things to do is to put away electronic devices so she can listen and enjoy music. She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music. In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.
Great job, Debbie! Something simple as walking and listening to music can help reduce stress and increase physical activity.
Exercise: Seated overhead raise.
How to perform: Sit up tall and reach your left arm above your head with your right hand on your hip. As you reach, lean over to the right and keep your spine elongated.
Duration: Hold for 10 seconds and repeat on both sides.
Seated Chair Pose
Welcome to your Workout of the Week, December 11! This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability. Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!
Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises. Debbie is a huge advocate for mindfulness and disconnecting from work. One of her favorite things to do is to put away electronic devices so she can listen and enjoy music. She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music. In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.
Great job, Debbie! Something simple as walking and listening to music can help reduce stress and increase physical activity.
Exercise: Seated chair pose.
How to perform: Sit up tall and place your hands on your hips while bringing you feet off the ground. Keep your knees at 90 degrees and lean back slightly. You should feel your core engaged and avoid any wobbling or shaking.
Duration: Hold for 20 seconds and repeat multiple times throughout the day.
Seated Twist
Welcome to your Workout of the Week, December 18! This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability. Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!
Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises. Debbie is a huge advocate for mindfulness and disconnecting from work. One of her favorite things to do is to put away electronic devices so she can listen and enjoy music. She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music. In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.
Great job, Debbie! Something simple as walking and listening to music can help reduce stress and increase physical activity.
Exercise: Seated twist.
How to perform: Sit up tall and place your hands on the back of your head. Keep your chest lifted, push your feet into the ground, and twist your body and look over to the left.
Duration: Hold for 10 seconds and repeat on the other side.
Seated Elbows to Knees
Welcome to your Workout of the Week, December 23! This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability. Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!
Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises. Debbie is a huge advocate for mindfulness and disconnecting from work. One of her favorite things to do is to put away electronic devices so she can listen and enjoy music. She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music. In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.Great job, Debbie! Something simple as walking and listening to music can help reduce stress and increase physical activity.
Exercise: Seated elbows to knees.
How to perform: Sit up tall and place your hands on the back of your head. Bring your left knee up and twist your spine to bring your right elbow to your knee. Keep your chest lifted and avoid rounding your spine.
Duration: Hold for 10 seconds and repeat on the other side.
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