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
Posted in Office workout, Workout plans | No Comments »
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 »
