Office workout – beginner # 1

 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.

office workout - beginner

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.

office workout

office workout

office workout

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.

office workout

Lower your torso until your chest is just a fraction of an inch off the desk. Push yourself back to the starting position.

office workout

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.

office workout

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.

office workout

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.

office workout

Slowly descend until you touch chair with your but. Don’t sit, just touch. Pause, than push back up to the starting position.

office workout

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.

office workout

Lift your body while rolling the ball just a little past your knees. Pause, than slowly return to the starting position.

office workout

More office workouts:

Office workout – beginner # 2

Office workout – intermediate # 1

Office workout – intermediate # 2

Office workout – advanced # 1

Office workout – advanced # 2


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