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 – intermediate # 1