Teaching you how to achieve superior health, leanness and performance.
March 30th, 2009 Milan
Before you start read my office workout guidelines.
3 circles of:
1. Reverse grip chin up (biceps, back and forearms) - try maximum repetitions you can do
Grab a chin up bar with an underhand, shoulder-width grip, and hang with your elbows slightly bent. Pull your chin above the bar, hold for a second and lower your body with control.
2. Squat lateral front dumbbell raises (shoulders, legs – quadriceps) - 15 repetition
Grab dumbbells and stand leaning against ball and wall with your feet slightly wider than shoulder-width apart and about 2 feet in front of you. Hold dumbbells next to your body. Bent your knees and let your back roll down the ball until your upper thighs are parallel to the floor. Maintain this position for entire set of 15 repetition.
Raise your arms to the sides until they’re parallel to the floor keeping little bent in your elbow, pause.
Than move your arms forward so they finish in front of you. They are parallel to the floor and pause for a little and return to starting position. Keep always a little bent in your elbow.
3. Push ups on dumbbells (chest, triceps) – maximum amount repetition
Support your body with the balls of your feet and with your hands holding the handles of dumbbells. Your hands are positioned slightly wider than shoulder-width apart.
Lover your torso until your chest is just a fraction of an inch off the floor. Push yourself back to the starting position.
4. Squat jumps with 180 degrees turn (legs – quadriceps, calves) – 15 repetition each side turn
Bend your knees and squat straight down until your thighs are parallel to the floor. Keep your bask straight. Quickly and explosively jump into the air as high as possible. Turn 180 degrees in the air and land back on the floor.
As you land, immediately descend into a squat and jump and turn again. Repeat 15 times.
5. Legs on ball crunches (abdominal) - 25 repetition
Lie with your feet fully extended on the ball. Hold your fully extended hands in front of you. Keep your shoulders up.
Lift you head and torso to reach your toes with your fingers. Pause, than, than slowly return to the starting position using a controlled movement.
More office workouts:
Office workout – beginner # 1
Office workout – beginner # 2
Office workout – intermediate # 1
Office workout – intermediate # 2
Office workout – advanced # 1
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March 30th, 2009 Milan
Before you start read my office workout guidelines.
3 circles of:
1. Chin up (back, biceps, forearms) – try maximum repetitions you can do
Place your hands wider than your shoulders. Pull your chin above the bar, hold for a second and lower your body with control.
2. Swiss ball push-up (chest, triceps) - try maximum amount of repetitions
Get into push-up position with your knees, shins, and feet – or, to make it harder, just your shins and feet – on the ball. Than do standard push-ups.
3. Squat dumbbell shoulder press ( legs – quadriceps, shoulders, triceps) - 20 repetitions
Grab two dumbbells and stand in the front of the chair. Hold the dumbbells with an overhead grip above each shoulder, elbows slightly bent. Your feet are shoulder-width apart.
Bent your knees and lower your body straight down into almost sitting position until your upper thighs are parallel to the floor and in the same time lover slowly dumbbells to the line with your jaws. Only touch the chair with your butt, don’t sit. Pause, then return to the starting position.
4. Squat jumps (legs – quadriceps and calves) - 25 repetition
Grab heavy ball and hold it in front of your head. Bend your knees and squat straight down until your thighs are parallel to the floor, your feet shoulder-width apart.
Quickly and explosively jump into the air as high as possible. As you land, immediately descend into a squat and jump again.
5. Mountain climber (abdominal – front and oblique) – 20 repetitions each side
Assume the basic push up position.
Maintaining the push up position try to touch your elbow with your right knee. Hold 2 seconds and return to starting position. Alternate sides side – left knee to right elbow.
More office workouts:
Office workout – beginner # 1
Office workout – beginner # 2
Office workout – intermediate # 1
Office workout – intermediate # 2
Office workout – advanced # 2
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March 29th, 2009 Milan
Before you start read my office workout guidelines.
3 circles of :
1. Squat biceps dumbbell curl (legs – quadriceps, hands – biceps) - 20 repetitions
Stand in front of the office chair holding two dumbbells at your side, arms extended, your feet shoulder-width apart.
Bent your knees and lower your body as if you were sitting back into a chair. Touch (not sit) the chair with your butt. Curl the weights toward your shoulders. Pause, then return to the starting position.
2. Swiss ball chest press (Chest, triceps) – 15 repetition
Grab a pair of dumbbells. Lie so that only your head, neck and shoulder blades are in contact with the ball. Your feet are shoulder-width apart.
Press the dumbbells up over your chest, bringing your hands closer together. Pause, than lower the dumbbells back down.
3. Squat dumbbell front raises (Legs – quadriceps, shoulders) - 20 repetition
Grab dumbbells to each hand, stand leaning against ball and wall your feet slightly wider than shoulder-width apart and about 2 feet in front of you. Bent your knees and let your back roll down the ball until your upper thighs are parallel to the floor. Stay in this position holding dumbbells between your legs, your elbows slightly bent.
Raise your arms up together in front of you until they’re parallel to the floor, maintaining the low squat position. Pause, than slowly return to the starting position.
4. Squat with dumbbells (legs – quadriceps) - 20 repetition
Take a wide stance (about twice shoulder-width) and point your toes outward. Pick up dumbbells, and hold them between your legs with your arms fully extended.
Bend your knees and descend until the tops of your thighs are parallel to the floor. Pause, than return to the starting position.
5. Plank (abdominal) - hold 60 seconds
Get into a modified push up position with your weight on your forearm and toes. Your body should form a straight line from head to heals (don’t let your back sag). Hold this position for 30 to 60 seconds, breathing steadily. If you can do the entire 60 seconds, 1 repetition is enough. If not, try for any combination of reps that gets you up to 60 seconds.
6. Side plank (abdominal – oblique) - hold 30 seconds each side
Lie on your side. Support your weight with that side forearm and the outside edge of that side foot. Your body should form a straight line from head to ankles. Hold these position for 30 seconds. If you can do entire 30 seconds, 1 repetition is enough. If not, try for any combination of reps that gets you up to 30 seconds.
Repeat on your other side.
7. Heavy ball side oblique (abdominal – front and oblique) – 20 repetition each side
Sit with your torso at 45- to 60-degree angle to the floor (as if you’re halfway through a sit up) and your arms raised directly out in front of you. Bend your knees and lift your legs up about 2 feet from the floor. Keep balance.
With your arms slightly bent holding heavy ball in front of you, rotate your torso to one side, moving heavy ball over your chest to the side and try to touch the floor and then to the other to complete repetition.
More office workouts:
Office workout – beginner # 1
Office workout – beginner # 2
Office workout – intermediate # 1
Office workout – advanced # 1
Office workout – advanced # 2
Posted in Office workout, Workout plans | 1 Comment »
March 26th, 2009 Milan
Before you start read my office workout guidelines.
3 circles of:
1. Lawn mover (back, biceps and quadriceps) – 20 repetitions
Grab a pair of dumbbells, with your knees bent to almost right angle. Bend slightly over. Keep your back straight and your lower back slightly arched.
Pull the weights alternately up until they’re even with your lower rib cage and your elbows are higher than your torso. Keep your torso in the same position throughout, and maintain the bend in your knees.
2. Knee push ups with arm on heavy ball (chest and triceps) – 15 repetitions with ball on each side
Support your body with your knees and with your hands. Hands are positioned slightly wider than than shoulder-width apart, one palm flat on the floor, another one on top of the heavy ball. Straighten your arms without locking your elbows.
Lover your torso until your chest is just a fraction of an inch off the floor. Push yourself back to the starting position.
Switch the ball to opposite hand and repeat.
3. Lunges (legs- quadriceps) - 20 repetitions each leg
Stand with your feet hip-width apart, and hold two dumbbells at your sides.
Take a long stride forward, far enough so that your front thigh ends up parallel to the floor. Quickly push back up to the starting position. Alternate legs.
4. Swiss-ball wall squat shoulder press (shoulders, legs – quadriceps) - 15 repetitions
Grab two dumbbells and get into down Swiss ball squat position and stay in it. The ball will press against your upper back in the down position. Hold the weights with an overhand grip above each shoulder, in the line with your jaws.
Press the dumbbells straight up. Pause, than slowly return to the starting position without letting the weights rest on your shoulders.
5. Long arm and leg heavy ball crunch (abdominal) - 15 repetitions for each leg
Lie on the floor with your knees slightly bent. The working leg is more extended. Hold heavy ball in your hands and stretch your arms straight behind you.
Lift your body, your stretched arms with ball and your straighter leg up. The ball in your hands should meet your toe up in the middle. Pause a little and return to starting position.
Repeat with the opposite leg.
6. Heavy ball oblique twist (abdominal – oblique) – 20 repetitions to each side
Sitting on the floor with your knees bent and your feet on the floor, hold heavy a ball with your arms extended straight out in front of you. Lean back until your torso is at 45- to 60-degree angle from the floor.
Move the ball alternately over your chest to the sides touching the floor, while twisting your torso to the sides with the movement.
More office workouts:
Office workout – beginner # 1
Office workout – beginner # 2
Office workout – intermediate # 2
Office workout – advanced # 1
Office workout – advanced # 2
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March 22nd, 2009 Milan
Before you start read my office workout guidelines.
3 circles of:
1. Seating rows with rubber band (back and biceps) - 20 repetitions
Wrap the band around your feet so the rows feel challenging.
Pull the handles to the lower part of your sternum.
2. Rubber band chest press on chair (chest and triceps) - 20 repetitions
Wrap the band around chair so the chest presses feel challenging.
Press the handles forward, bringing your hands close together.
3. Standing dumbbell upright row (shoulders)- 15 repetitions
Stand with your feet hip-to-shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells in front of your thighs at shoulder-width apart.
Keep your forearms pointed down as you lift your upper arms until they’re little higher than parallel to the floor. Pause, then slowly return to the starting position.
4. Ball wall squat with dumbbells (legs – quadriceps) - 20 repetitions
Stand leaning against a ball and wall with your feet slightly wider than shoulder-width apart and about 2 feet in front of you. The ball will press against your middle or lower back in the up position, and against your upper back in the down position.
Bend your knees and let your back slide down the ball until your upper thighs are parallel to the floor. Pause, than push yourself back up.
5. Heals touch oblique crunches (abdominal – oblique) – 20 repetitions each side
Lie on the floor in the crunch position – knees bent to the right angle, feet shoulder-width apart on the floor. Put your hands on the floor next to your body. Lift your shoulders and upper back and keep your lower back pressed against the floor.
Holding the shoulder and upper back high position start turning your torso to the sides reaching your left heel with you left hand and right heel with your right hand.
More office workouts:
Office workout – beginner # 1
Office workout – intermediate # 1
Office workout – intermediate # 2
Office workout – advanced # 1
Office workout – advanced # 2
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March 21st, 2009 Milan
Arthritis researchers and many of the rest of us have worried about whether exercise might speed the process of joint damage.
They found that exercise will not wear your joints prematurely. Exercise does not damage joints.
Even if you already have arthritis, your joints benefit from regular physical activity. Joint movement keep cartilage healthy by stimulating it to take up nutrients and dispose of waste products.
In addition, exercise strengthens muscles so that they can better support your joints.
Posted in Joint health | No Comments »
March 19th, 2009 Milan
Before you start read my office workout guidelines.
3 circles of:
1. One arm dumbbell row (back and biceps) - 15 repetitions for each hand
Keep your back straight. Let your working arm hang down under your shoulder. Place your other hand on desk.
Pull your working elbow up and back, past your torso. Pause 2 full seconds, than slowly return to the starting position. Finish the set with that arm, than switch to the other.
2. Desk push ups (chest and triceps) -20 repetitions
Support your body with the balls of your feet and with your hands against desk. Hands are slightly wider than shoulder-width apart, placed on the corner of the desk.
Lower your torso until your chest is just a fraction of an inch off the desk. Push yourself back to the starting position.
3. Shoulder press toe stand (shoulders and calf) – 15 repetitions
Grab two dumbbells and stand straight. Hold the weights with an overhand grip above each shoulder, in line with your jaws.
Press the dumbbells straight up and simultaneously stand up on your toes. Pause, then slowly return to the starting position without letting the weights rest on your shoulders.
4. Squat with heavy ball against chair (legs – quads) - 20 repetitions
Stand straight in the front of a chair holding heavy ball in front of your head.
Slowly descend until you touch chair with your but. Don’t sit, just touch. Pause, than push back up to the starting position.
5. Ball roll over abs (abdominal) – 20 repetitions
Lie on the floor in the crunch position – knees bent, feet are on the floor. With both hands fully extended hold the Swiss ball and place it on your thighs.
Lift your body while rolling the ball just a little past your knees. Pause, than slowly return to the starting position.
More office workouts:
Office workout – beginner # 2
Office workout – intermediate # 1
Office workout – intermediate # 2
Office workout – advanced # 1
Office workout – advanced # 2
Posted in Office workout, Workout plans | No Comments »
