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: