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.
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.
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.
Lower your torso until your chest is just a fraction of an inch off the desk. Push yourself back to the starting position.
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.
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.
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.
Slowly descend until you touch chair with your but. Don’t sit, just touch. Pause, than push back up to the starting position.
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.
Lift your body while rolling the ball just a little past your knees. Pause, than slowly return to the starting position.
More office workouts: