Exercises for Gentlemen Giveaway

by Brett & Kate McKay on May 10, 2010 · 212 comments

in Blog

“Study the lives of the men who have left their mark in the history of the world, and, though they may differ in many respects, you will find that they were mostly alike in possessing a certain firmness of muscular texture, and the ability to endure severe strain, physical and mental.” -Exercises for Gentlemen

Something I enjoy doing is browsing through old books about things like etiquette and exercise. I love to get that peek into another time period. The stuff that’s outdated is now humorous, but there is always a surprising amount of wisdom that’s just as true now as it was then.

So I thought the idea behind a new book, Exercises for Gentlemen: 50 Exercises to Do With Your Suit On, was great. Drawn from The School of Health, a forgotten classic of the early 1900s, Exercises for Gentlemen: 50 Exercises to Do With Your Suit On offers up excerpts and illustrations from the original physical fitness course book. Back before going to the gym became mainstream, men looked for ways to keep strong and limber in their everyday lives-things they could do on the go without even taking off their suit. Each chapter of the book focuses on exercises targeting specific parts of the body, like head and trunk, or arms and shoulders, with later chapters discussing personal hygiene and “tonic measures,” such as sponge baths and oil rubs. While still practical and beneficial for the modern man, many of the entries are unintentionally comical. It’s a fun little book that will fit in your pocket. Here are a couple of excerpts:

How to Win a Copy of Exercises for Gentlemen

I’ve got one copy of Exercises for Gentlemen: 50 Exercises to Do With Your Suit On to give away to an AoM reader. If you’d like a chance to win it, leave a comment describing an exercise you can do outside the gym as part of your daily life-when you’re at work, on the go, or traveling. We’ll randomly draw one of the comments to be the winner. The giveaway ends May 16, 2010 at 10:00 pm Central Standard Time.

101 Erik May 11, 2010 at 10:38 am

I have to wear a suit for work, which is great, but leaves vigorous exercise possibilities to a minimum. However, every once in a while as I am walking around I throw a few lunges into my stride.

102 Dan Isaacs May 11, 2010 at 10:40 am

This would be great for things i could do in my hotel room while travelling.

103 Marcus Thornton May 11, 2010 at 10:44 am

I play in a few different bands around town and usually end up carrying quite a load of equipment,instruments and a case of music wherever I go…..and when we are done!
Depending upon the gig,the show itself can be quite a workout;cardio and endurance pushed pretty close to the max!!!

104 Matt Krachunis May 11, 2010 at 10:45 am

try the “steering wheel arm grip and stomach flex” you can do it while you drive!

105 Daniel May 11, 2010 at 10:45 am

I work in a multi-story office building and have to travel between floors frequently. Instead of taking the elevator I sprint up and down the stairs — even on days I’m wearing a suit. Unless I’m super-busy that day, I will usually run up the stairs to ask a co-worker a question instead of calling on the phone.

106 Richard Ferron May 11, 2010 at 10:47 am

Nice discovery! I’d love a copy of that book!

As for exercises I’ve got plenty that I do at work or when traveling:

At work: I have a reminder on Outlook every weekday at 10AM to work my ankles. It’s good strengthening and helps prevent shinsplints. You sinply do the alphabet with your feet (moving the ankles, NOT the leg)… upper case please.

While traveling (all body weight exercises):
1- Tabata : tabata is an exercise that you do 8 times, 20 seconds max reps / 10 seconds rest for a total of 4 minutes. My prefered exercise for this is tabata squat. While traveling I usually do tabata pull ups immediatly followed by tabata squat, tabata push ups and tabata crunches. That’s 16 hard minutes.
2- Leg blaster: learned on http://www.mtnathlete.com it consist of 20 squats – 20 lunges (10 each leg) – 20 jumping lunges (10 each leg) – 10 jump squats. That’s 1 leg blaster. I usually do 3 with some active recovery in between (abs or stretch).
3- I bought some adjustable gymnastic rings that I carry when traveling. I hang them on a tree or in stairs and do a bunch of exercises on them (dips, pull ups, push ups, abs, skin the cat, back row, etc)

Happy training!

107 Damon May 11, 2010 at 10:58 am

burpees – good full body/cardio exercise
Wall-sits
Push-ups
Jumping Jacks

108 Sean May 11, 2010 at 11:04 am

Every morning I do 100 “bicycle crunches”. Not really sure what they actually are called, but it’s a normal crunch but as you go up you alternate left elbow to right knee, then right elbow to left knee, and so on. The opposite leg than the one your elbow is going to kicks out as if pedaling a bicycle. Alternate the pace at which you go to feel an extra burn. I also do a few push ups and lunges as well. I’ve been doing this morning ritual for about 5 years now, and along with a slight change in diet, I’ve been able to lose 60 lbs…and keep it off.

109 Wesley Hill May 11, 2010 at 11:04 am

While seated at my office chair, I do leg lifts. Calf raises and stretches are a must as well. Sadly, the upper half of the body doesn’t see too much action at the office, but hopefully this book will change that.

110 kafkaBro May 11, 2010 at 11:07 am

Anything that will get your heart pumping really fast. For instance, I love the feeling of cranking out a bunch of burpees and handstand push ups. However, if you’re wearing nice clothes you won’t be able to do burpees well. When I was a student at Cornell, I loved walking up the hills to go to class. This can also be a high intensity exercise and can be done with any clothes. If you live in a flat area, I would recommend finding a large flight of stairs to ascend.

111 Ammon May 11, 2010 at 11:18 am

Walk everywhere. Make excuses for walking. Don’t send an email or make a phone call to a co-worker when you can walk over and have an actual personal interaction. Your waistline will thank you and you’ll be perceived as a much more outgoing person.

112 Terry May 11, 2010 at 11:20 am

Take the stairs at work. It’s an easy way to get some walking in and boost your heart rate.

113 Kevin Cox May 11, 2010 at 11:25 am

I walk the stairs to my third-floor office. And not just the “down” stairs, either!

114 Bob Downs May 11, 2010 at 11:41 am

I’ve found that two of the best exercises to do while sitting at your desk at work are…

1. “Butt Cheek Squeeze” – just sitting in your office chair and your desk, typing away at an Art of Manliness comment… er, I mean an extremely important Excel spreadsheet, you can squeeze your buttocks together, hold, and release.

2. “Gut Squeeze” – also sitting at your desk, use your stomach muscles to bring in your gut toward your spine, hold, and release. Try holding while you do thorough breathing – doesn’t have to be loud huffing and puffing, but you get the idea.

Cheers!

115 Brian CP May 11, 2010 at 11:43 am

You can get a good full body workout outside of the gym very easily. Push ups for your chest, triceps, and shoulders, crunches for abdominal, pull ups for lats, and lunges for your legs!

116 BrettR May 11, 2010 at 11:50 am

I do some “wall sits” or take the stairs instead of the elevator/escalator. Sometimes this has the added effect of waking me up better than coffee after a long drive or extended travel. I’ve done wall sits during a break in a meeting and had other people join me extemporaneously and have had good conversations start that otherwise never would have started.

117 Devin May 11, 2010 at 12:30 pm

I ride my bike to take care of my local errands.

118 jeremy May 11, 2010 at 12:30 pm

If you are standing around.. calf raises… elevate your body to the balls of your feet.. hold.. then relax back to flat foot posture..

119 Matt DeBlass May 11, 2010 at 12:41 pm

Well, the usual workout around the office where I’ve been temping is the “water bottle lift.” Our five gallon bottles for the water cooler are the type with molded-in handles, so whenever I’m called on to change the water cooler, I feel the need to heft it a couple of times with each hand, just to feel balanced (usually when I think nobody is looking).

The most UN-usual, or at least amusing workout I got recently was the “FedEx Dash,” which happened on a Friday when an important batch of payroll paperwork was ready in the back just as the FedEx courier pulled away from out front. I grabbed the package and ran after him until he stopped at another business up the street for a pickup. When he came out of the other building, I was waiting for him by the van. Fortunately, it wasn’t TOO far up the road!

120 Justin May 11, 2010 at 12:41 pm

One of the easiest and most often over looked exercises is simply flexing. I’m not talking posing in a mirror flexing, just flexing each muscle individually.

To flex as an exercise do the following:

Pick a muscle to flex (any will do, preferably more than one body part at a time)
Flex and hold for 30 seconds or so (depending on your level of fitness).
Do for ten minutes or so.

This acts as an isometric exercise for the muscle and helps increase both muscle endurance and size. Additionally, this is very easy to do while sitting at a desk, on an airplane, or in large lecture classes if your a student like me.

121 Mike May 11, 2010 at 12:59 pm

I enjoy the “exuberantly shake fist at bad drivers” routine during my commute. The millions of terrible drivers in my town are always motivating me to push myself a few more reps.

122 Jacob May 11, 2010 at 12:59 pm

Stairs:
If not in a hurry, I step only on my toes, and fully extend my calf, then push all the way up, exercising the calf on a full range of motion.
If in a hurry, I step every other one, getting my knees up to a full 90+ degrees, effectively doing a “step-up” or “lunge” position. This works especially well on ships, since they have steeper staircases.

123 Patrick May 11, 2010 at 1:07 pm

At work, I try to sneak in push-ups (conventional or judo) or standing squats if I’m alone in the office or laboratory. I’ll take a walk during my break if possible and try to find a place where I can try for a few pull-ups. I’ll throw crunches into the routine if I am traveling and don’t have access to a gym.

124 Charles Perreault May 11, 2010 at 1:12 pm

I walked to do groceries, run errands, etc.
50 Push-up as soon as I get out of bed.

125 John May 11, 2010 at 1:12 pm

I have yet to see mention of body-weight rows. While traveling or at home, lay on the floor under a table and grip the edge, pull your body upwards, concentrating on pinching your shoulder blades together. This will strengthen your back, help you stand upright (like a man), and prevent the hunched over look you can get from over training your chest by only doing push-ups.

I also do push-ups, chair dips, sit-ups, back extensions, and squats (weighted/unweighted, one or both legs).

126 Andrew from Canada May 11, 2010 at 1:13 pm

I walk whenever possible. Aside from the cardiovascular benefits, it’s also a great cognitive exercise.

Walking forces you to be mindful of different terrains and temperatures. A stroll on a pasture is different from sauntering on a sidewalk and you can take your time on residential streets as opposed to major intersections where you have to move swiftly. If it’s sweltering or frigid out, your body must adapt with the conditions the weather dictates.

On the bus, in the car and even on the treadmill at the gym you’re more apt to think about things like what’s for dinner or the project you have due the next day. The key to getting stronger in life is through perpetual challenge and this exercise is the epitome of that.

127 Kevin May 11, 2010 at 1:16 pm

Calf raises – take the stairs instead of the elevator when reasonable – another way to exercise. On the last flight, take the time to enjoy some standing calf raises on the edge of the step. Hold the rail or put your hand on the wall for stability. Toes on the edge, slowly drop until you feel your calf stretching from your own weight and then raise up until your calves flex.

128 JP May 11, 2010 at 1:18 pm

Seated push-ups. Sitting in my chair in the office and with my hands on the arms, I push myself up out of the seat slowly, then lower myself down slowly. Repeat as you see fit. It’s a good way to get the blood circulating without having to get up and interrupt what you’re working on.

129 Ben May 11, 2010 at 1:27 pm

I like to do forearm curls. Just rotate your hand up and down relative to your wrist. It’s a very subtle thing to do around the office and it helps with carpal tunnel.

130 Joel | Blog Of Impossible Things May 11, 2010 at 2:02 pm

Park far away and walk the long way to your office.

Don’t worry about looking lost…You’ll get your exercise in =)

131 Luke May 11, 2010 at 2:16 pm

While working at your desk, hold your feet off the ground and long as you can. Legs straight out is the hardest, but even with bent knees you’ll feel the burn before long.

132 Isaac May 11, 2010 at 2:19 pm

As someone who loves rock climbing and thinks that a good grip (whether for holding onto a rock wall or giving a solid handshake) is important I highly recommend doing static hangs.

To do this you just need to find a sturdy handgrip (doorway, overhead pipe, or anything you feel comfortable with) grab on and hold until your hands literally peel off from exhaustion. Shake out your arms, wait five minutes, and give it a go again.

Alternatively, a good variation off this is to drop one arm for 5 seconds shake it out, reach back up and then shake out the other arm. This can be done till muscle failure, and quickly builds up good forearm strength.

133 Ehren May 11, 2010 at 2:39 pm

When I’m in my deck, I sit as upright as possible and lift my feet off of the floor, and see how long I can work before they touch the ground. It’s an exercise in concentration as well as endurance.

And since pushups have become more of an endurance workout for me instead of strength, I’ve switched to one handed pushups. It may take longer to complete reps on both sides, but with double the force of a regular pushup, you’ll really feel it.

At night I also like to pound out calf raisers; I’ll stand on the edge of my bedframe and do about 5×200 of them. I’ll do the first 100 in each set slowly, extending all the way down and all the way up, and the last 100 will be explosive.

134 Kir Sonoma May 11, 2010 at 2:46 pm

I do burpees at work. Enough that I don’t break a sweat but still get my heart rate up. They’re great on the road, at the office, in the parking lot or really anywhere. Works the entire body, can be done in a small space and requires no equipment!

135 Erik Ford May 11, 2010 at 2:56 pm

While at work, providing a newer culture/ atmosphere is key in marketing, much like the face of Google. To augment my physical being, I sit on an exercise ball instead of a conventional chair. This helps support the back and core greatly.

136 George Severs May 11, 2010 at 3:07 pm

Someething a guy taught to me once. Not very complex, but hey. Its basically … err … its basically tensing. But its proven to work. Whenever you have the chance (perhaps on the train?) Blank your mind and relax all muscles in your body. A completely clear mind please! Stay like that for 30 seconds. Then, tense all muscle groups (biceps, calves, quads etc) separately, each for 10 seconds. Leave a 5 second gap between each. When finished, head away onto daily business.

137 Jimmyj May 11, 2010 at 4:14 pm

Where do I begin? Pushups, situps, running, jumping jacks, pull-ups. So many to choose so little time.

138 Ralph May 11, 2010 at 4:22 pm

1. I always keep a hand gripper in the car.
2. At the office, I keep two stable chairs nearby and do dips at random times throughout the day.
3. When traveling, pushups are easy and always available to do; if there’s somewhere to do pullups (no matter where), I do them.
4. All else fails, I do bodyweight squats (tabata style is short and intense, but probably not idea when wearing a suit).

139 JBMichael May 11, 2010 at 4:29 pm

Ive always heard that you can work your abs as much as you want, there isnt really a limit or certain rest period. If you are on the go, in a suit, etc you may not really have time to lay down and do basic sit ups. What I do while sitting at my desk at work, I do what I like to call vertical crunches. Sit Straight up in your chair, then like a regular crunch bend your upper body, trying to bring your head to your knees, tighten your midsection then return to the upright position and repeat. I advise doing this at a medium pace speed.

140 Zack May 11, 2010 at 4:43 pm

Well, I take the stairs instead of elevators. It’s a great cardiovascular exercise and also good for legs.

I have a young cousin, which is about 3 years old. When playing with him, I lift him up for arms/shoulders. I used to do this a lot (of course not with the mentality of only using him for exercise!) when I played with him, which was often. He’s getting pretty heavy, so in a shortwhile it will be hard to keep it up. Plus, he has his own wishes now.

Last but not least, when I’m on the subway, I usually stand up instead of sitting. Doesn’t help a lot with legs, unless you don’t hold yourself on the bars there. It’s good for your arms if you hold to the bars and try to “counter” the movement of the car.

141 Dan May 11, 2010 at 4:51 pm

It’s some stuff to work your butt and thighs. While taking an elevator by yourself or something, keep your back straight and bend your knees without letting them get to far in front of you. Sort of like your sitting on an imaginary chair. Go as low as possible and then stand up again. If your balance ain’t great stick your arms out for counterweight.

142 BonzoGal May 11, 2010 at 5:22 pm

If you’re standing in line at the grocery store, bank, or wherever, tighten up your butt cheeks and hold for ten seconds, release, and repeat. This will tone up your glutes, and if there’s a cute girl behind you, she’ll get to watch your butt go boombada-boombada.

143 Cicero May 11, 2010 at 6:07 pm

I do calf raises, push-ups and toe touches and other stretches.

144 Ethan May 11, 2010 at 6:20 pm

Isometric exercises to push against each arm and forearm both fist on top of fist and one fist into the palm of the other. Great for staying awake in class or church too!

145 Mike May 11, 2010 at 6:47 pm

Break pencils between your thumb and pinky!

146 Tim May 11, 2010 at 7:06 pm

My most recent addition is Dive Bomber Pushups (youtube video, skip to 0:25). The best thing is that all you need is some clear space.

My staples have been pullups (Iron Gym because I’m renting) and Burpees (thanks to AoM). I’m going for whole body exercises. I ride my bike to get places and for the legs. When I can get a solid pullup bar, I’ll combine the two. Looking forward to it.

147 Thomas Kettle May 11, 2010 at 7:21 pm

I have 22 flights of stairs to the top of my building I try to rapidly climb them twice a week, and enjoy the view from the top.

148 Craig May 11, 2010 at 7:22 pm

Instead of catching a bus from the train station to my work, I walk for 1/2 hr. And to make a game of it, I try to overtake as many people as possible. I do the same to get home again, so I get 1 hr exercise each day just getting to work.

149 Caleb May 11, 2010 at 7:27 pm

Squats are the way to go. Simply bend your knees until your thighs are parallel with the floor, then raise back up.

150 Jordan May 11, 2010 at 8:18 pm

Air squats. Easy to do while listening to endless teleconferences in your office.

151 Adam W. May 11, 2010 at 8:22 pm

This is an exercise I use when I’m traveling. Lay down on the floor, on your stomach, with your shoes in your hands, . Extend your arms straight out in front of you, so you look like Superman, palms down. Slowly bring your hands to your side, flipping your hands so the shoes are now the right way up, pause, and then back to the starting position, never letting the shoes touch the ground. Do 15 times, then transition into simply lifting the shoes up and down in front of you 15 times. Keep going until you no longer can keep the shoes off the ground. It produces a pretty good burn in your arms after a while and requires no extra equipment.

152 Shane May 11, 2010 at 8:34 pm

Arm Circles- Outstretch your arms, and, with elbows locked, make a fist and move your arms in a circular pattern. 20 repetitions at four revolutions per rep is sufficient for a jolly good jolt of energy.

153 Jimmy L. May 11, 2010 at 8:43 pm

Just burpees!

154 Dave Martina May 11, 2010 at 9:08 pm

Neck rolls, squats (be cautious about the back seam of your pants!), jogging on your toes.

155 Nafiz May 11, 2010 at 9:15 pm

standard pushups and wall squats!

156 Tom May 11, 2010 at 9:21 pm

Kegel excercies, without a doubt. You can do them even while you;re talking to someone, and they’ll never notice it. It helps you achieve greater erections for a longer period of time, and you can even achieve climax during sex without ejaculating, which translates to the ability of having multiple orgasms during one sexytime session!

157 Chris May 11, 2010 at 9:32 pm

Stairs. Wall sits. Calf raises.

158 MDoren May 11, 2010 at 9:53 pm

shoulder shrugs

159 Thomas May 11, 2010 at 10:22 pm

I’m so happy two different people put kegels. But seriously just do some pushups when you can’t get to the gym.

160 Bill May 11, 2010 at 10:24 pm

I try to do 1 1/2 – 2 mile walk 3-4 times a week during my lunch break. It’s been good to do this since I’ve started. Fresh air, outdoors (even when it’s a bit chilly). Really clears the mind up.

161 Peter May 11, 2010 at 10:59 pm

I can, and do, bike to work 10 miles a day.

162 David May 11, 2010 at 11:04 pm

I flex my stomach when I’m on the toilet. Great ab workout!

163 Vito May 11, 2010 at 11:13 pm

A great exercise is the “Burpee”

You can do it almost anywhere with no equipment other than your own body. They are especially great for the business traveler as you can do them in the hotel room.
Start in the standing position then drop down into a squat position, kick your legs back and do a push up, then back to squat position, and finally jump up. Redo.
If you have a pull bar you can integrate a pull up at the end of the exercise instead of just jumping up. It’s a great core body strengthening exercise.

You should start with 10, rest for 5 seconds and then do 9, rest, 8, rest, etc.

164 Alexander Chebykin May 11, 2010 at 11:45 pm

What I usually do:

Various Pull-ups/Push-Ups
Jump Rope Cardio
Dips

165 Saeed Halim May 11, 2010 at 11:53 pm

Outside of the gym, i love working out at playgrounds and figuring different calisthenics. At home pushups and sit ups, and wallsits.

but nothing, and i mean nothing works better than Winnie the Pooh’s stoutness exercise:
http://www.youtube.com/watch?v=91uPid7ufCA

166 Lukas Roger May 12, 2010 at 12:21 am

I commute to work by bicycle, and I often stop along the way to skip a few stones over lake Ontario. It not only wakes up my arms and stomach, but also provides a test of skill and coordination early in each day.

167 Gary Dean May 12, 2010 at 12:23 am

The calf raise is somthingi often do with my full outfit on. Get the blood flowing to keep you warm and dosent look TO redicules. Raise your self on your tip toes and back down up to 80 times in order to get a toned calf and a small boost of confidence in yourself for useing that time waiting for the bus to get in better shape.

168 Michael May 12, 2010 at 12:46 am

Sqeeze a tin foil ball just smaller than a baseball. Its great for your grip and your forearms; plus its small and easy to carry in your manbag or throw in a desk drawer. The more compact it gets the harder the exercise becomes.

169 glen pendlebury May 12, 2010 at 12:50 am

i like to do standing and breathing and relaxation yoga like techniques . i stand in yoga posture’s at the crossing lights to help ease away any tightness or back tension. i often get caught doing this with half closed eyes when the lights change or by someone pushing past, making a quick dash across the red signals.

170 Ronan May 12, 2010 at 4:33 am

While brushing teeth I stand on one leg at a time for 30-40 seconds keeping the knee flexed. Also after the AOM post I now have a chin-up bar in the doorway in my house and don’t allow myself to pass under it without cranking out a few chin-ups

171 Mitti_Harry May 12, 2010 at 8:07 am

A great exercise that you can do anytime, anywhere, wearing anything or nothing, while standing, sitting at your desk or lying in your bed, without anybody noticing it and with an amazing result that makes you irresistibly attractive to women: THE BUTTOCK PRESS.
Start out with contracting your buttocks as hard as you can for about 30 seconds, than relax for another 30 seconds before you start again. Repeat this as often as possible but do at least 3 sets, 3 to 5 times a day. The 3 essential rules to success are:
1. In the beginning you will not believe how tough this simple exercise is. It will soon get easier as you build up strength. In any case, DON’T QUIT!
2. After a few days, you wonder why you are still doing this weird exercise as your butt has not changed a bit. Keep in mind the long-term result of a tight behind that your lady (and others) will love to check to out on occasion. You’ll eventually get there but DON’T QUIT!
3. Noone should be able to notice you working out. Never flinch your eyes or make weird movements while exercising. Otherwise people will suppose you are suffering from constipation or a prostate problem, and no lady will ever want to check out your butt again. Just stay cool and manly and above all: DON’T QUIT!

172 Yeranin May 12, 2010 at 9:22 am

Shadow boxing. Walk the stairs – as often as possible.

173 Christine the Soccer Mom May 12, 2010 at 10:23 am

Okay, so this is more for my husband. He’s the one who travels and cannot always make it to a gym (or workout center). What he relies on (from what he told me) is burpees – the Prison Workout that you mentioned here on AoM.

As for me, my outside the gym exercise is occasionally mowing our front lawn (a little less than 1/2 acre) and running up and downstairs with the laundry. I’m afraid I’m not that good at motivating. But the book would definitely be for my dearest husband.

174 Dave May 12, 2010 at 10:24 am

At one point about 4 years ago I weight 360lbs. Since then I started walking at lunch, about 2.5 miles in all. Also started using Kettlebells (which are a real work out)
and now weight 250lbs. 110 lbs down and 50 to go.

175 Matt C. May 12, 2010 at 11:33 am

In the office, take a ream of copy paper and do some curls and other lifts with it.

176 Joel May 12, 2010 at 1:51 pm

Simple squats are a must for any workout routine. While toning the legs, back and core, they also help to produce testosterone, important for the development of other muscles.

Enjoy.

177 Mastatmanmp yourself un May 12, 2010 at 2:13 pm

Here are my two favorite “suited up exercises”

Arms:
1st, find a staircase, not too wide, about 1m large or a esclator. Put your hands on the handles and lift your feet. Try to stand as long as you can. If you’re alone or don’t mind looking like a dork, do some “escalator push ups”.

Legs:
Taking the stairs involves mostly the thighs. To work your calves, climb the stairs with your weight distributed on the front of your foot, not centered. bend your knees to 90 degrees and lift yourself. You’re squatting. At the end of the movement, lift yourself higher on the tip of your foot. You’re working the calves.

If you do this a couple of times a day while climbing stairs on your normal work schedule, with your suit on, you’ll see some improvement in a week. I doo it 2-3 times a day, takes 30 seconds each time and it feels great!

See you in the staircase for the workout!

178 chris May 12, 2010 at 3:27 pm

At my former place of employment, we had a three-story on-site hotel, attached to the office spaces via a cafeteria. A coworker and I would often go on an afternoon power walk down each of the hotel’s hallways for a recharge. Certainly helped us focus the rest of the work day.

179 Dave T May 12, 2010 at 3:47 pm

Pushups, walking instead of driving, and taking the stairs are great, simple ways of fitting in some exercise. For more exercising away from the gym, you can’t beat doing some basic yoga poses on your own.

180 Bo N. May 12, 2010 at 4:05 pm

When I am sitting, I flex my butt for as long as I can. My coworkers make fun of me, but it works and it also helps my abdominals as well.

181 George Titsworth May 12, 2010 at 4:25 pm

I like to put my feet on the seat of my office chair and do push-ups.

182 Mike May 12, 2010 at 5:09 pm

I work at a paint store but in any retail environment the back room is surely filled with heavy objects that might substitute.

I’ll hold 2 5ga paint pails and do calf raises.
A digging bar laying between two racks makes for a wonderful pull/ curl up bar
a gallon in each hand works great for flys.
Hug a five and do squats
hold one above your head and do lunges.
A couple of chairs back to back make for great dips.

the list goes on and on…

183 Luke May 12, 2010 at 5:59 pm

Standing!

Although it may not be considered ‘exercise’, standing can burn a few hundred extra calories a day which is great for weight loss. I find that it helps even out my energy levels and keeps me going long after a ‘hard day at the office’.

184 Scott May 12, 2010 at 6:15 pm

At work, I often clean and press 4×4 timbers into place on the racks. Eight footers aren’t too bad, ten footers are hard, and I can barely keep a pinch grip on the twelve footers yet, much less clean them. Sixteen footers are out of the question so far.

185 Roger May 12, 2010 at 8:48 pm

I used to do a fair amount of breakdancing in high school and luckily I’ve been able to hold up my handstands. I do a fair amount of arm exercises such as handstand pushups, planches and handstand hops. Big fan of core body strength over lifting weights.

186 Ben May 12, 2010 at 8:54 pm

Always take the stairs, instead of forwarding a phone call walk down the hallway and tell your coworker the phone is for them.
Always volunteer to replace the water cooler jug, its great weightlifting, you become the “goto” guy, and work on your hand hey coordination.
Stretch often and about every hour.

187 Mike Starling May 12, 2010 at 9:59 pm

Hold your palms (or one fist, one palm, alternating) together at chest level. Press them together consistently or in patterns of tension. Pay attention to your wrists to ensure they are aligned; this will help ensure you do not stress your joints in the process (as opposed to your muscles).

188 Tim Jones May 12, 2010 at 10:02 pm

Though I suppose not everyone can do this, I think flexing your pectorals as you sit dow is a pretty neat little exercise, though admittedly it takes a few reps before one would feel any sort of tiredness from it.

189 C.T. Haywood May 12, 2010 at 10:19 pm

Push-ups all the way!

190 Alok Singh May 13, 2010 at 2:27 am

I like to do fist pushups in the elevator, seeing how many I can do before the door opens. My record is 27 so far.

191 Paul-W- May 13, 2010 at 10:42 am

I speedwalk from meeting to meeting – that way I can look busy, prevent getting ‘mugged’ for more work, and get a mini workout all at once. For added effect, throw your tie over your shoulder to give the illusion of speed….

192 Roo May 13, 2010 at 10:49 am

I do push-ups and sit ups in our office break room using the couch to hold my feet. if I wait till after work then it seems something always coming up and I don’t do them or as many. at work it is nice to take a break get away from the desk for a few and do them.

also we have a gazebo/smokeing area that the rafters are open and it kind of works for Pull-ups

193 M May 13, 2010 at 11:40 am

Doing exercies from the series that includes 100 push-ups, 200 sit-ups, etc., don’t require any equipment more complicated than the floor.(save the pull-ups program)

( http://hundredpushups.com )

- M

194 j.kaltenbach May 13, 2010 at 12:54 pm

i always do pull-ups on door frames or just dead hang from them. it helps work my climbing muscles. my household also goes thru alot of milk. and i buy at least two gallonsat a time, doing various exercises with them as i walk about the store. i get a few strange looks but it always elicits a smile from my wife

195 Ted May 13, 2010 at 2:27 pm

Single-handed Scotch curls.

The king o’ drinks, as I conceive it,
Talisker, Islay or Glenlivit

196 Maxwell May 13, 2010 at 5:22 pm

I have always been a fan of flexing my sphincter. During meetings, dinner, movies, etc.

197 Nick Blair May 13, 2010 at 9:29 pm

Well I like to do a elevated push-ups because they help build my chest more and you can do them anywhere if it has somewhat of a incline to it. Another is the simple calf-raise which is great workout in the house and really does build that muscle. another one is the bomber push-up which was on your 35+ blog and it has helped a lot in core muscle growth. The final one for me is the simple crunch where you can stick your feet under the couch or another furniture object to hold you in and just do as many crunches as you want.

198 JRS May 13, 2010 at 10:34 pm

Walk up to and lean forward through a doorway while placing your hands on the sides of the door jamb about waist high. Lean forward and down. Control your decent and reascend several times with your hands and arms. The farther back the feet are the more it resembles a push up. The farther the feet are into the doorway it becomes more of a pull back up. It is very quick to do and surprisingly it gives a good jolt to the muscles. You will be surprised on how few you can manage to do.

199 Evan May 13, 2010 at 10:34 pm

Briefcase/Laptop Raises.

Take a hefty briefcase or your laptop (or both for a greater challenge) and hold it with both hands horizontally. Get into a quarter squat position and bend your elbows about 90 degrees. While keeping your abs tight and your back straight, raise the weight from your hips to eye level and lower. Repeat about 40 times or until you feel a good burn. Do 3 or 4 sets.

This is a great exercise because it requires very little equipment, you don’t have to take off your suit, and you don’t get too sweaty. It works your abs, lower back, quads, biceps, and shoulders. Think its too easy? Give it a try and you might be surprised!

200 Amer syed May 14, 2010 at 8:09 am

2 excercises i do when i am at work or away:

if i am staying at a hotel i find the fire exit start from the ground floor and run to 5 th floor one ste and one step down. 2nd run 2 steps up and then 1 step down . 3rd run 3 steps up and 1 step down.( then throw up, cry, call my mama) if you still have more strenght then go again :-)

second you can do while sitting on any chair, look down at your chest and then put your hands on the side of the chair on the arm restsqueeze yoru chest out , head straight feet the stretch in your chest squeeze your shoulders blades backhold it for 5 second, do it for 5 to 10 times..

2nd excercise in suit, while sitting on a chair bring your but tto the edge of the chair lift your left leg stright half way and lift your right hand pointing in front of you feel that core working hard now hold it for 5 second and then do again.

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