Before you start read my office workout guidelines.
3 circles of:
1. Seating rows with rubber band (back and biceps) – 20 repetitions
Wrap the band around your feet so the rows feel challenging.
Pull the handles to the lower part of your sternum.
2. Rubber band chest press on chair (chest and triceps) – 20 repetitions
Wrap the band around chair so the chest presses feel challenging.
Press the handles forward, bringing your hands close together.
3. Standing dumbbell upright row (shoulders)– 15 repetitions
Stand with your feet hip-to-shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells in front of your thighs at shoulder-width apart.
Keep your forearms pointed down as you lift your upper arms until they’re little higher than parallel to the floor. Pause, then slowly return to the starting position.
4. Ball wall squat with dumbbells (legs – quadriceps) – 20 repetitions
Stand leaning against a ball and wall with your feet slightly wider than shoulder-width apart and about 2 feet in front of you. The ball will press against your middle or lower back in the up position, and against your upper back in the down position.
Bend your knees and let your back slide down the ball until your upper thighs are parallel to the floor. Pause, than push yourself back up.
5. Heals touch oblique crunches (abdominal – oblique) – 20 repetitions each side
Lie on the floor in the crunch position – knees bent to the right angle, feet shoulder-width apart on the floor. Put your hands on the floor next to your body. Lift your shoulders and upper back and keep your lower back pressed against the floor.
Holding the shoulder and upper back high position start turning your torso to the sides reaching your left heel with you left hand and right heel with your right hand.
More office workouts:
Office workout – intermediate # 1