F.I.T. Blog

Quick Workout to Crush Between Zoom Meetings

“Zoom fatigue” was not a phase understood by many at the start of 2020. In fact, I don’t think I had ever heard it prior to a few months ago.

But now, EVERYONE has Zoom and has probably gone through a phase where you feel absolutely crushed, like after a hard workout, but haven’t done anything besides sit in front of a computer screen for hours on end.

Folks, it’s real. And Zoom fatigue (or any other video conferencing technology) isn’t going away anytime soon. So, instead of complaining and whining about it, I wanted to create a solution!
Whenever you have a zoom break, here are 4 things you can do quickly between calls to get some pep in your step, undo all the poor posture being forced on you AND you can include your loved ones in the fun as well!

Prone Blackburns (check out the video here:https://youtu.be/XtMUqDbqK4o)

    1. You will start on your stomach, similar to the start of doing a superman.
    2. Once there, you will brace your abs against the floor and squeeze your butt to lock your trunk in place
    3. From there, you are going to reach your hands/arms up as high as you can off the ground
    4. Then, make a huge sweeping motion out, almost like snow angel wings and then bring your hands together behind and above your butt.
    5. Repeat this 5-10 times or until the motion becomes smooth and symmetrical.


Squeezing Hip Thruster (check out the video here: https://youtu.be/JWlwkUt7kTs)

    1. Find a place to put your shoulders on that is typical chair height (~18”)
    2. Squeeze the semi-flat ball between your knees and set up so your shoulders are on the edge of the chair and your knees are bent to 90 degrees
    3. Then, brace your core and hinge at the hips so your hips drop without losing your upper body position (it’s quite easy to let the upper body sag here versus getting a true hip hinge
    4. From there, push hard into the ground and extend into a straight line from the shoulders to the knees.
    5. Once there, squeeze the ball as hard as possible for 5-10 seconds
    6. For extra credit, try to squeeze the ball so hard you cramp somewhere in the legs or abs
    7. Relax slightly to return to the hinge. Repeat 5-10 times


Family Pause Squats (check out the video here: https://youtu.be/OC9MGXwMA_M)

    1. Gather everyone in your household in a circle or whatever shape/line you can make
    2. One person squats down and holds for 5 seconds, then stands up
    3. While they rest, the next person goes
    4. And so this goes for 5-10 reps or even choose a time like 1 minute or 2 minutes. You will be shocked how many squats you get in during that time frame!
    5. And for those looking for a real challenge, hold your squat until the person in front of you finishes, that’s 10+ seconds of squat holding fun!


Push Ups (check out the video here: https://youtu.be/vHQrqXjJhF8)
– Here are some variations for those that cannot perform chest to the floor, toes on the ground push ups! Perform 3-5 reps of your favorite variation with as much tension as you can muster 🙂

1) Elevated Push Ups
I like these best because you can likely find things that are closer and closer to the ground to progress yourself back to the floor. Plus there are no extra equipment needs

2) Band assisted Push Ups
You need something high to attach the band to with this one, but it is a great tool to get a good push up pattern established, as long as you don’t continue to rely on it.
Attach the band to a door frame via a pull up bar or door anchor utility strap (Link)
Put the band around your waist and remember, the more resistance the band, the more ASSISTANCE in this situation.

When you put these all together, you have yourself a nice little Zoom workout:

  1. Prone Blackburns 5-10 reps
  2. Squeezing Hip Thruster 5-10 reps (5 sec hold at top)
  3. Paused Squats 1-2 minutes with a friend (5 sec hold at the bottom)
  4. Push Ups (variation of choosing) 3-5 reps with maximum tension

Do that 1 time with minimal rest between exercises and it will take you about 5 minutes. Perfect way to refresh before the NEXT Zoom meeting…

Or just come into FIT and we can help give you reprieve from the meetings AND sitting at home 24/7!


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