Office workout – don’t wait for the evening, start at work

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: 

• Office workout – beginner # 1

• Office workout – beginner # 2

• Office workout – intermediate # 1

• Office workout – intermediate # 2

• Office workout – advanced # 1

• Office workout – advanced # 2

Posted in Office workout | No Comments »

Office workout guidelines

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

Posted in Office workout, Workout plans | No Comments »

Office workout – advanced # 2

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

Posted in Office workout, Workout plans | No Comments »