{"id":43462,"date":"2019-09-05T03:00:14","date_gmt":"2019-09-05T01:00:14","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/functional-movements-back-to-work\/"},"modified":"2019-09-05T03:00:14","modified_gmt":"2019-09-05T01:00:14","slug":"functional-movements-back-to-work","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/functional-movements-back-to-work\/","title":{"rendered":"Back to Work Workout"},"content":{"rendered":"\n

Time off work is time well spent. From the moment you skip out of the office to start your holidays, thoughts of alarm-free mornings get to your soul straight away. These are good moments, but now it’s time to get back to work and it\u2019s time to focus on movements. Functional movements, of course. <\/strong><\/p>\n\n\n\n

Don\u2019t wait until your first day back to work to start a routine. Recharge the batteries and return with confidence and clarity by establishing a more regular functional movements fitness plan<\/strong>.<\/p>\n\n\n\n

With this back to work workout, you can energize your body and mind to beat the back-to-work blues. <\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

The back to work workout formula: functional movements + relaxing self-care<\/h2>\n\n\n\n

Exercising before your return to work is as much about your mind as it is your body.<\/strong> You might feel daunted at the prospect of syncing back into your nine-to-five routine. There may be colleagues you desperately don\u2019t want to see. You might absolutely loathe your boss. <\/p>\n\n\n\n

Be good to yourself:<\/strong> this back to work workout should be performed in the weeks leading up to your first day back so you can take on anything that comes your way.<\/p>\n\n\n\n

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<\/div>\n\n\n\n

4 functional movements<\/h2>\n\n\n\n

1. Sprints<\/h3>\n\n\n\n

After you\u2019ve warmed up, sprint as fast as you can go for 20 seconds. Rest for 10 seconds and repeat 10 times.<\/p>\n\n\n\n

2. Jump squats <\/a><\/h3>\n\n\n\n
  1. Stand with your feet shoulder-width apart and lower yourself into a squat, bending your knees and sitting into your hips quickly as if you\u2019re lowering into a small chair. As you do this, swing your arms in front of your torso.<\/li>
  2. Extend your knees and hips as you jump back up explosively, pulling your arms back for more height.<\/li>
  3. Land softly with knees slightly bent and repeat.<\/li>
  4. Do two sets of 10 to 12 reps.<\/li>
  5. Watch video tutorial here.<\/a><\/li><\/ol>\n\n\n\n

    3. Knee slides<\/h3>\n\n\n\n
    1. From a plank<\/a> position, bring your left knee up behind your left wrist. Your toes should be pointed.<\/li>
    2. Slide your knee to the top of your arm until it\u2019s near to your shoulder. Keep your abs tight and back flat.<\/li>
    3. Slide your knee back to starting position and repeat.<\/li>
    4. Do 8 to 10 reps, then repeat on your right side. <\/li><\/ol>\n\n\n\n

      4. Turkish get-up<\/h3>\n\n\n\n
      1. Lie with your back on the\nfloor, legs extended, holding a kettlebell straight over your right shoulder\nwith your right elbow locked.<\/li>
      2. Extend your left arm to the\nleft and turn your head to look at the kettlebell.<\/li>
      3. Bend your left knee and place\nyour left foot on the ground next to your glutes.<\/li>
      4. Using your left hand and right\nfoot at support, roll towards your right side. <\/li>
      5. Bridge your hips and bend your\nleft knee as you slide it under your body into a half-kneeling stance.<\/li>
      6. Stand up from this position.\nDon\u2019t rush.<\/li>
      7. Reverse the steps until you\nare back to starting position, then repeat on the opposite side.<\/li>
      8. Repeat for eight to 10 reps,\nalternating sides.<\/li><\/ol>\n\n\n\n
        <\/div>\n\n\n\n

        2 relaxing self-care procedures<\/h2>\n\n\n\n

        1. Contrast showers<\/h3>\n\n\n\n

        Sprinting is a wonderful physical outlet, but it can be heavy on your nervous system. Follow high-intensity interval training<\/a> with a contrast shower, which will activate chemical messengers in your body to tell it to slow down.<\/strong> After this workout, put the shower on cold for 30 seconds, followed by a hot stream for another 30 seconds. Repeat five times. <\/p>\n\n\n\n

        2. Belly breathing<\/h3>\n\n\n\n

        Feel more energized after high-intensity exercise by ending it with belly breathing. Contracting your diaphragm, letting your belly expand as you inhale, rather than your chest. <\/strong>Every deep breath you take fills the body with oxygen, ultimately lessening stress,<\/a> boosting confidence and circulating your blood more effectively. <\/p>\n\n\n\n

        Keep these healthy breathing techniques<\/a> going when you return to work to prevent stress setting in. Functional movements to get back to work are great, but balancing the body and mind helps you perform better in work and in the gym, preparing you for whatever\u2019s ahead.<\/p>\n\n\n\n

        \"evo<\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"

        Time off work is time well spent. From the moment you skip out of the office to start your holidays,…<\/p>\n","protected":false},"author":4,"featured_media":43463,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Functional Movements to Help You Get Back to Work | EVO Fitness","_seopress_titles_desc":"Time off work is time well spent, but it's now time to get back to the routine. Here you can find a functional movements workout to get back to work.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[177,180,384,726,727,117,122,126],"class_list":["post-43462","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-functional","tag-training","tag-exercises","tag-back-to-work","tag-holidays","tag-movement","tag-skill","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43462"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43462\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43463"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43462"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43462"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}