Circuit 1. The total body exercises outdoor

Goal: Morning warm-up - cardio - strength routine outdoor - coordination 

Place: outdoor office environment

Start point: office entrance

Time: 8:00 - 8:15 AM

Motivation: Our morning workout uses the Kaizen method and Atomic Habits principles, featuring 8 short circuits of total-body exercises. Small, consistent efforts yield lasting results, enhancing overall fitness and well-being through manageable, sustainable daily routines

For: employees who wish to enhance their overall performance

Gear:

• Arriving at 8:00 in training attire is recommended.
• This attire can be personal or company-provided workout gear, ensuring comfort, functionality, and motivation to kickstart a productive day.
• Encouraging employees to wear appropriate workout gear promotes a sense of camaraderie and commitment to personal development while fostering a healthy work environment

Schedule: During this early session, employees engage in various activities designed to boost physical and mental well-being, including: 

Method: Kai Zen Cardiovascular Endurance Training benefits:

• Gradual progress in heart health
• Enhanced stamina over time
• Small, manageable changes
• Daily growth and self-discovery
• Foundation for long-term well-being

Embrace this approach for sustainable improvements in fitness and overall health.Every day a little: gradually increasing heart rate and improving cardiovascular endurance

Designed to: provide a well-rounded workout that focuses on both cardiovascular fitness and strength training.

• Warming up muscles,
• Enhancing all body and mental functions
• Cardiovascular Health: Improves heart and lung function,
• Increasing stamina and overall fitness.
• Weight Loss: Burns calories efficiently
• Coordination: Enhances balance, agility, and motor skills by engaging multiple muscle groups simultaneously.
• Bone Health: Strengthens bones and joints, reducing the risk of osteoporosis and injuries.
• Mental Well-being: Releases endorphins, improving mood and promoting mental resilience

The exercises include:

1. Slow Jogging: Employees can engage in a slow-paced jog to

• warm up their muscles,
• gradually increasing their heart rate and improving their cardiovascular endurance

2.Walk, slow jog or jump backwards and sideways (l+r)

• Unconventional movements stimulate the nervous system,
• Promoting better coordination and motor control.
• The ability to move efficiently in multiple directions increases agility, which is especially beneficial for athletes and overall fitness.
• Boosts cognitive function: Complex movements activate the brain, improving cognitive performance and brain health

3. Standing and rotations hips: A simple yet effective exercise for

• physical well-being and injury prevention.
• Warming up of the body. 
• Flexibility boost. Core strength.
• Posture improvement.
• Blood flow enhancement.
• Joint stress reduction

4. Skipping: Skipping is a fun and accessible activity, skipping provides a full-body workout:

5. Jumping Jacks: Jumping jacks are an excellent full-body exercise that targets multiple muscle groups and helps improve coordination and agility

6. Planking with pushups: Planking combined with pushups. Are safe, efficient total body exercise. Planks in various directions. Enhance core strength, balance, stability, posture, and coordination, resulting in overall improved physical fitness of the whole body

• 1. Forward plank +  push ups
• 2. Backward plank + dips & stretching
• 3. Sideway planks L\R + arm movement 

7. Wallsit with arm-shoulder movements:  the combination of wall sits with arm movements transforms the exercise into a full-body workout, targeting not only the lower body but also the upper body, core, and balance, making it a highly efficient and effective exercise

• Wall sits effectively strengthen the quadriceps, hamstrings, glutes, and core muscles, while also improving balance and endurance
• This low-impact, static exercise is suitable for various fitness levels and can be easily modified for increased intensity
• Adding arm movements* to wall sits not only improves muscle activation and balance, but also makes the exercise more engaging and dynamic, preventing boredom and increasing motivation during the workout
• *Rotations, up & down sideways, up & down front, rotations hands with elevated arms, create your own schedule in this

8. Stair Climbing & Stair stretching: Climbing stairs is a simple yet effective way to increase cardiovascular endurance and strengthen the lower body muscles, particularly the glutes, hamstrings, and calves

To incorporate stairs into your stretching routine, try these exercises:

• Step Up Stretch: Hold the rail. Step up onto a stair with one foot, then lift your other foot behind you and grab it with your hand. Lean forward, feeling a stretch in your quadriceps and hip flexors.
• Stand on floor before stairs. Hold rail. Put one  on 3rd step its a lunge. Bend forward with whole body whilst keep lowest foot on the floor
• Stair Calf Raises: Stand on a step with just your toes and lower your heels below the step. Raise your heels only 1 cm up, then lower them back slowly and very careful down a little to stretch your calf muscles. 
• Stair Hamstring Stretch: Stand on a step with one leg and extend the other leg straight out in front of you, (few stairsteps higher) resting your heel on a lower step. Lean forward slightly to stretch your hamstrings

These stair-based stretches target the lower body muscles and can help improve flexibility and range of motion

Note 1: try to take always the stairs instead the lift. If your office takes many stairs then start with one and take the lift from floor x and do this for a week and then increase 

Note 2: Especially note to be gentle, careful, mindful movement is advised with all exercises

Note 3: Relax. Breath. Enjoy

Note 4: Watch yourself not others. Practice laser focus

 

Benefits of 8 Holistic Circuit 1 

An outdoor office environment offers numerous benefits for employees' physical, mental, and emotional well-being. Here are some key reasons why outdoor exercises and activities are highly advantageous:

• Vitamin D Boost: Exposure to natural sunlight helps the body produce vitamin D, which is essential for strong bones, immune function, and overall health.
• Mood Enhancement: Spending time in nature and engaging in outdoor activities has been shown to reduce stress, anxiety, and depression while improving overall mood and mental well-being.
• Improved Focus and Concentration: Exposure to natural environments can help restore attentional capacity, making it easier for employees to focus on their tasks and maintain productivity.
• Creativity Boost: Being outdoors can stimulate creativity and problem-solving skills, as exposure to nature allows the mind to wander and make novel connections.
• Enhanced Collaboration: Engaging in outdoor activities with colleagues can foster teamwork, trust, and open communication, leading to stronger working relationships and a more cohesive company culture.
• Increased Energy Levels: Exposure to natural light and fresh air can help combat fatigue and boost energy levels, keeping employees alert and engaged throughout the day.
• Physical Fitness: Outdoor exercises, such as walking, running, or yoga, can help employees maintain an active lifestyle and improve their overall fitness, leading to reduced health risks and better overall well-being.
• Environmental Awareness: Spending time outdoors fosters a deeper appreciation for the environment and can encourage employees to adopt more eco-friendly practices, both at work and in their personal lives.

By incorporating outdoor exercises and activities into the Holistic Oasis Office experience, you're providing employees with a dynamic and health-promoting environment that can lead to significant improvements in their well-being, creativity, and productivity