Office workout – intermediate # 2

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.