From CACFP Fit... A-Z Exercise Just For You

everything exercise at the office

shoulder shrugs
Wall Sits
Wall Push Ups
leg lifts
Star jumps
Walking with Move it
Use MoveItMonday Motivation walk with your co workers

plank it

Classic Plank Challenge
The challenge itself lasts 28 days. Even though it might seem quite a long time you will have a break every 5 days. During your workout days you need to increase the amount of time spent in the plank. So, let’s nail it!
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Day 1-3: 20 seconds
Day 4: 30 seconds
Day 5: 40 seconds
Day 7-8: 45 seconds
Day 9-11: 60 seconds
Day 12: 90 seconds
Day 14-16: 90 seconds
Day 16-18: 150 seconds
Day 20-23: 150 seconds
Day 23-24: 180 seconds
Day 26-27: 240 seconds
Day 28: Until you fall down

To avoid injuries: Remember Form comes first...

Spiderman Plank
For better challenge, you can verify the plank. Choose some of these exercises and include them in your challenge. But, if you prefer a classic plank, keep doing it without any addition! You'll get the result anyway!
 Start in a standard plank position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles. Your feet should be hip-width apart.
- Lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible.
 Return your right leg back to the ground, and repeat on the left side.- Alternate legs at a brisk pace for 30 seconds.

Up Down Plank
- Start in the plank position with your elbows shoulder-width apart.
- Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
- Slowly return to the starting plank position the same way, one arm at a time.
- Repeat the movement alternating sides.
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4 week ​Plank Challenge
Find more about the 4 week challenge here
benefits of the Plank

yoga and cacfp

Yoga
Yoga and Kids, Doris Fredericks
​Yoga in Child Care, Doris Fredericks
Lets Breathe
Toolkits to get walking
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Credit: #MoveItMonday, Bettermeguru, LiveStrong.com, T&L Foundation, Doris Fredericks, Chris Clark, Total Jobs, Pacific Source.

Disclaimer: consult with your Dr. before starting anything new.