Elementary Workout Schedules for Office- and Home Workers COMPILED BY DEAN AMORY
SITTING IS KILLING YOU! I selected for you a series of workouts that you can easily do at the office or at home, a lot of them even while you are working or talking on the phone. The variety of schedules published here after, allows you to pick a different schedule every day and skip any exercises which you might not like or feel are unable to do at any given time. The intention is not that you should read this manual as a book, nor that you should execute complete lists of training exercises one after the other, but rather that you should single out a couple of exercises every day and actually do them. It might be a good idea to mark the exercises as you make your way through the manual, and indicate which exercises you find helpful at home or/and in the office. During work or/and during your personal pauses. REMEMBER: AT ANY GIVEN TIME, ALMOST ANY MOVEMENT IS BETTER THAN NO MOVEMENT!
SITTING IS KILLING YOU!
I selected for you a series of workouts that you can easily do at the office or at home, a lot of them even while you are working or talking on the phone.
The variety of schedules published here after, allows you to pick a different schedule every day and skip any exercises which you might not like or feel are unable to do at any given time.
The intention is not that you should read this manual as a book, nor that you should execute complete lists of training exercises one after the other, but rather that you should single out a couple of exercises every day and actually do them.
It might be a good idea to mark the exercises as you make your way through the manual, and indicate which exercises you find helpful at home or/and in the office. During work or/and during your personal pauses.
REMEMBER:
AT ANY GIVEN TIME, ALMOST ANY MOVEMENT IS BETTER THAN NO MOVEMENT!
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The Ultimate Bootcamp<br />
Stacey Burney (Women’s Health)<br />
Circuit 2:<br />
10 Inchworms<br />
25 high knees on each leg<br />
50 jumping jacks<br />
Repeat three times<br />
Circuit 3:<br />
20 leg lifts<br />
25 elbow-to-knee crunches<br />
1-minute plank position<br />
Repeat three times<br />
Pushups<br />
Turkish Getup<br />
48<br />
Warm-up:<br />
5-minute warm-up jog or jump rope<br />
Circuit 1:<br />
15 pushups<br />
Turkish Getup: 8 per side<br />
15 squat thrusts<br />
Alternating lunges: 10 on each leg<br />
Repeat three times<br />
Get down on all fours <strong>and</strong> place your h<strong>and</strong>s on the floor so that they’re<br />
slightly wider than <strong>and</strong> in line with your shoulders. Lower your body until<br />
your chest nearly touches the floor. Pause at the bottom, <strong>and</strong> then push<br />
yourself back to the starting position as quickly as possible. If your hips<br />
sag at any point during the exercise, your <strong>for</strong>m has broken down. When<br />
this happens, consider that your last repetition <strong>and</strong> end the set.<br />
Lie face up with your legs straight. Hold a dumbbell in your left h<strong>and</strong> with<br />
your arm straight above you. Simply st<strong>and</strong> up, while keeping your arm<br />
straight <strong>and</strong> the dumbbell above you at all times. Once st<strong>and</strong>ing, reverse<br />
the movement to return to the starting position. Complete 8 reps, then do<br />
the same number with your right h<strong>and</strong> holding the weight
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