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 – intermediate # 1