Office Exercise Plan – Squats

    Published: 06-16-2009
    Views: 21,461
    Certified Personal Trainer Michele Ryon demonstrates a squat you can do in your office.

    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.

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

    Right now, I am going to teach you how to do squats. So, if you havent done a squat before, basic rule, feet are always shoulder width apart. We want to keep the weight in the heels, pressing the hips back, keeping the core tight and the chest lifted. If you are a beginner, you may want to start just by gently sitting into a chair. The weights in the heels, we are not putting all our weight into the seat we are just touching it and coming back up. If thats little bit too basic for you, you can put one hand on a desk, you can use this back of your chair if you need a little bit of support and again, same motion, all the weights in the heels. Dont let the hips drop lower than the knees, keep the chest lifted. If you dont need the support then you can just do it unassisted. So, its 15 to 20 repetitions, two to three sets, whatever your body is ready for. So, thats how we do a squat. Now, lets move on to a push-up.