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.
Overhead Chest Stretch With Band
Welcome to your Workout of the Week, September 25! This month’s focus is to stretch out your shoulder with the help of a resistance band.
Dusty Miller, Chief Administrative Officer—Sacramento, will demonstrate these exercises. Dusty has a deep passion for exercise and tries to go to the gym every morning to weight train. He also enjoys cardiovascular exercise, which includes basketball, running, and cycling. Finally, he understands that nutrition is important to his overall health, so he tries to eat healthy by increasing his fruit and vegetable intake and reducing his consumption of processed foods.
Dusty, you are an inspiration! Thank you for role modeling health and wellness as a leader.
Exercise: Overhead chest stretch with band.
How to perform: Position the band above your head while pulling the band apart. Stand up tall, squeeze your shoulder blades together, and keep your chest lifted. You should feel a deep stretch on your shoulders, chest, and your entire upper body.
Duration: Hold for 20 seconds and repeat multiple times throughout the day.
Seated Hamstring Stretch
Welcome to your Workout of the Week, August 14! The goal of this month’s WOWs are to stretch out your hips and back. These seated stretches can be performed anywhere, anytime without any exercise equipment.
Linzy Davenport, Chief Operating Officer, will demonstrate these exercises. Linzy understands the importance of self-care, so she walks regularly and even has a device that helps her walk and obtain steps while she’s in the office. Outside the office, she likes to stay active by swimming to increase her cardiovascular endurance. Lastly, she has a supportive partner, and they challenge each other to drink more water and increase their hydration. Her water bottle is Bluetooth enabled and tracks how much she drinks!
Way to go, Linzy! We can take small steps to improve our health.
Exercise: Seated hamstring stretch
How to perform: Sit up tall, step your right foot out and point your right toes to your face. While keeping your right knee and spine straight, reach for your right toes. You should feel a deep stretch in the back of your leg.
Duration: Hold for 30 seconds and repeat on the other side.
Seated Pigeon Stretch
Welcome to your Workout of the Week, August 28! The goal of this month’s WOWs are to stretch out your hips and back. These seated stretches can be performed anywhere, anytime without any exercise equipment.
Linzy Davenport, Chief Operating Officer, will demonstrate these exercises. Linzy understands the importance of self-care, so she walks regularly and even has a device that helps her walk and obtain steps while she’s in the office. Outside the office, she likes to stay active by swimming to increase her cardiovascular endurance. Lastly, she has a supportive partner, and they challenge each other to drink more water and increase their hydration. Her water bottle is Bluetooth enabled and tracks how much she drinks!
Way to go, Linzy! We can take small steps to improve our health.
Exercise: Seated pigeon stretch
How to perform: Sit up tall and place your left ankle on your right knee. Push your left knee down and lean forward to feel a deep stretch in your left hip. Keep your spine upright and stomach sucked in.
Duration: Hold for 20 seconds and repeat on the other side.
Forward Lunge
Welcome to your Workout of the Week, July 3! This month we will focus on performing bodyweight lunges. Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.
Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises. Keith is a fitness enthusiast and exercises almost daily. Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week. In addition, he also does some running, biking, and skiing when it’s in season. To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.
Whew, that’s a lot of fitness! Keith, you are an inspiration and keep it up!
Exercise: Forward lunge
How to perform: Stand up tall and step your right foot in front. Keep your right foot flat and your back left toes on the ground. Slowly bend your back knee and lower down one inch from the ground. Keep both knees at 90 degrees and keep the spine upright. Step back to starting position.
Duration: Perform for 10 repetitions on both the right and left side.
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