The Office Space Workout: Banish Your Case of The Mondays
Who here hasn't seen Office Space?If you answered "me," SHAME ON YOU!It's a classic, and has inspired many of us to get out of the corporate world and into a life of freedom and happiness!...and it's just plain hilarious.One part of that movie that really sticks with me is the scene in which Peter–the main character–keeps getting told that he has "a case of the Mondays."
A case of the Mondays can be defined as the heaviness, lethargy and unmotivated-ness inspired by the dread of going to that dead-end job that you hate after a weekend of fun, relaxation and freedom.
We've talked many times about taking steps to get out of that negative space, but while you're in it, why not get over your case of the Mondays with a ridiculous workout?I see no reason not to. So I created a few videos.I hope this Monday morning workout helps banish your case of the Mondays, or at least makes you laugh and tolerate with less angst than usual.
Every move is separated into separate videos so you can pick and choose the ones that you like to incorporate them into this morning's workout.
So here are the moves, inspired by some of my favorite Office Space moments! Hope they help you banish your case of the Mondays!
The Lumberg Lean- elevated side plank with progression option
Yeeeeeeeaaaah, I'm gonna have to ask you to create awesome obliques.This move is inspired by Bill Lumberg's dreaded cubicle lean. This side plank works your whole core, shoulder, back and butt.Try to hold the side plank for the length of a TPS Report speech (about 30 seconds on each side), 2-3 times.If that's too easy, move your side plank to the ground... or watch to the end of the video for a progression. If you're doing the progression, aim for 2-3 sets of 10 reps each side.
This is ME expressing MYself- lunge with shoulder flexion
Not feeling like wearing 37 pieces of flair today? Tell us about it by expressing yourself in this move.This lower-body/upper-body combo works nearly everything.For the most triumphant results, feel free to flip the bird, and proceed to do 10 reps each sides for 2-3 sets.
If they move my desk one more time...- elevated push up
You don't want to be that person, left saying "I used to be over by the window, and I could see the squirrels, and they were merry..."So in this move, let's practice those pushing skills so you can push your desk back to its rightful place if they ever try to move you to Storage Room B!This elevated push up strengthens the chest, shoulders, triceps and core, all while getting you closer to doing a perfect push up on the ground.This is a great way to start with push ups if you're brand new to exercise!Aim for 10 reps, 2-3 times. When that gets easy, move down to something lower to the ground. Keep progressing lower until you're actually doing push ups on the ground!
Jump to conclusions... cardio interval
This move is a good way to get your blood pumping at the end of each circuit.Steer clear if you have knee or ankle problems please! You should make sure that your lower body joints are stable before doing any plyometric movements (personal trainer-speak for jumping).Do 10 rounds at the end of each circuit to work up a sweat!
The copy machine slam/Way, way down- deep squats
Did you watch that scene in which Peter, Michael, and Samir destroy the copy machine and wish that you could do it, too?Well now you can take out that agression here! Grab a slam-resistant ball and start slamming!Don't panic! There are 2 versions of this exercise: one to do in a gym with a slam-resistant medicine ball, and one to do with bodyweight if you're stuck in the office.The latter is a deep squat inspired by the therapy session that inspired change in Peter. You're going to sit way, way down into a deep squat... so that your tush will sit high on YOU later on!For copy machine slams, try to do 2-3 sets of 10 reps. For way, way down deep squats, try to do 2-3 sets of 15-20 reps.Hoping this workout will help lighten up your morning so you can start the week off on a happier, healthier foot.Workouts like this can help you shed your serious face and just let go. After all, life is meant to be fun.Didn't you get that memo?;)What move did you like best? Do you have any questions about any of the moves here? Leave me a comment here! I'm happy to help!If you liked this article and the videos, be sure to check out Get Fit in 10 Minutes Today (With Video!).
Please be advised that you should always get a physician's consent before engaging in physical activity. See my disclaimer for more details if you want.