Teaching you how to achieve superior health, leanness and performance.
June 3rd, 2009 Milan
To stay healthy, you need to stay active, day in and day out. The more sedentary your job, the more you need a fitness program that can help counteract the harmful effects of sitting for hours on your but.
Lack of time is the most common explanation that people offer for giving up an exercise program. But few people realize that, even if they don’t have time to go to gym or track, they can stay fit with an abbreviated exercise routine.
A recent study showed that people who find the time to exercise regularly tend to squeeze it into their schedules, rather than altering their routines by getting up earlier or otherwise changing their lives.
Even if you spend long hours working in the office or caring for children at home, there are exercises that you can do virtually anywhere to keep yourself in shape.
Regardless of exercise environment, your muscles respond to weight training in exactly the same way: they get stronger, they grow, they get healthier and more flexible.
Your muscle couldn’t care less whether you workout in an office or a crowded health club.
Don’t wait for the evening and start at work. Try my office workouts:
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April 23rd, 2009 Milan
You can develop strength, flexibility and, to some extend, aerobic capacity by exercising at your desk following the routines of these office workout.
Office workout is most useful for those times when your usual exercise schedule is disrupted, when putting in extra hours at work. But even if you have time after work to exercise, you should do office workout to keep your days more active, and use the afternoon for your aerobic exercises or different gym workouts.
When should you do your office workout?
Do your office workout on Mondays, Wednesdays and Fridays or any nonconsecutive days. Alternate workouts: For example if you are beginner do beginner workout # 1. on Monday, than do beginner workout # 2. on Wednesday and again workout #1. on Friday and # 2 on Monday. These gives you more variety.
What workout level should you do?
Always strive to improve your level, if you are beginner and you’ve been doing beginner workouts for a while, try intermediate workout. If you can complete it, fallow with intermediate workouts, if not, go back to beginners level. Once you are able to move to advanced workout, your fitness level will explode.
What should you do, if you get interrupted between your exercises?
This is to be expected. Do what you need to do and resume your workout where you finished. Stretch a little again before you resume workout.
What should you do when your boss tells you that, you can’t exercise in the office?
Tell that control freak, that there are a lot of studies on increased productivity and performance at work and less sick days for people, who exercise regularly and who have regular active work breaks.
What other things should you know?
- Perform all exercises steadily and with control. This will subject your muscles to constant stress during both the lifting and the lowering phase.
- Avoid quick, explosive movements
- No matter what type of exercise you perform, always work both sides of the body equally.
- Do few stretches before you start. When stretching, avoid bouncing. Stretch a muscle only about 10% beyond its normal length, which is the point where you feel tension but not pain.
- If you have time, warm up before you do your office workout, but if you don’t, just stretch. For example you can walk faster around the office or climb few flights of stairs.
- Breathe slowly and steadily as you perform the exercises.
- These office workouts are not intended to replace longer, more intensive aerobic exercise, which you should do on your own during work break or after work. You need to do your vigorous aerobic exercise such as running, walking, cycling, rowing, swimming on your own outside of the office – 3 – 5 times per week 30 – 45 minutes. If your time is severely restricted, you should devote all or most of your workouts outside of the office to aerobic exercise.
What exercise equipment will you need?
1. Swiss ball – any exercise becomes more interesting when you try it on a ball or with a ball instead on the floor, chair or bench.
2. Dumbbells -you can get a couple of handles and load them with the plates. Fixed dumbbells – if you choose these kind of dumbbells, you will need to have at least 2 pairs – heavier and lighter. You should not be able to complete comfortably 15 repetitions, that’s how heavy they should be for different kind of exercises.
3. Band with handles
4. Jump rope
5. Heavy ball (at least 5Lb)
6. Exercise floor mat
And if you are able to do advanced office workout you will need:
7. Chin up bar – you can mount it to the doorway or get one of those mount free chin up bars.
Office workouts:
Office workout – beginner # 1
Office workout – beginner # 2
Office workout – intermediate # 1
Office workout – intermediate # 2
Office workout – advanced # 1
Office workout – advanced # 2
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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
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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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