Below are the various workouts that I do. I tend to rotate through these and try to mix it up so my body doesn't get used to the same movements all the time.
Office Abs
These exercises are done to strengthen the core abdominal muscles which in turn helps support the lower back.
1 Min 30 Sec: Seated Knee lifts
· Sit up straight, lift both feet off the floor 3 inches and contract your abs, hold for 10 seconds. Repeat.
1 Min: Seated bicycles
· Sit on the edge of your chair and lean back some; start moving your legs in a pedaling motion for one minute.
1 Min: Seated Russian twists
· Sit on your desk or floor, lean back and keep your knees bent and feet off the floor. Hold a water bottle, or clasp your hands together and drop your hands next to your hips to the left, then the right. Repeat for one minute.
1 Min: Front plank
1 Min: Left side plank
1 Min: Right side plank
1 Min: Crunches
1 Min: Leg drop
· Raise both legs toward the ceiling. Breathe in and tighten your abs. Exhale and slowly lower your legs until they’re about four inches above the floor (or as low as you can go without lifting the small of your back). Pause and breathe in. Breathe out as you raise your legs to the starting position.
1 Min: Scissors
· Raise both legs toward the ceiling. Keeping them straight, lower your left leg until it’s about six inches off the floor. Lift your head and shoulders off the floor and grasp the back of your right leg, gently pulling it toward you. Switch legs and repeat on other side.
30 Sec: Seated Bicycles
Rest for 15 seconds between exercises. If you are feeling ambitious, do a second set with a 1 min rest between sets.
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Calisthenics Routine
I begin this workout with some aerobic warm up, jumping jacks work well for this. Below is the complete routine done in no specific order.
- Sit-ups - for abs
- Push-ups - for upper body
- Abs side bridges - for the oblique abs
- Bent elbow planks - for abs
- Supermans - for the lower back
- Seated Russian twists - for the oblique abs
- Lunges - for the legs
I use a 10 pound medicine ball for the seated Russian twists but you can use a 5 or 10 pound dumbbell. The bent elbow planks and the ab side planks are timed exercises, you hold the pose for 20 to 30 seconds, wait one minute, then hold the pose again. All the other exercises are done with sets of repetitions. Just do as many repetitions that you can, rest for 1 minute, then try to repeat the same number of reps or time for the second set. You can increase the time you hold the planks as you get stronger.
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Upper Body With Dumbbells
I do the following exercises in no real order. You can start with 5 pound dumbbells and increase the weight as you get stronger.
- Flat Chest Presses
- Flat Chest Flies
- Seated Shoulder Presses
- Front Arm Raises
- Single Arm Row
- Upright Row
- Hammer Curls
- Triceps Kickbacks
I do a different amount of repetitions depending on the exercise and only two sets total with a minute rest between sets. The amount of repetitions varies as the strength of each of the muscle groups are different. The goal is to work the muscles to near exhaustion, pause, then do the second set. Over time you will increase the number of repetitions per set or even add a third set.
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Boot Camps
I try to attend a Boot Camp style workout at least once a week. I've found that its a good change of pace from the regular workouts I do and challenges many of my muscles in ways I could not imagine.
The one's I've been attending have been done through my nutrition club but many gyms have been adding them to their workout schedules. I've even seen trainers offer them as personal training classes. If you haven't tried one yet, I suggest you do. Especially when its performed outdoors.
Most Boot Camp Workouts are a variety of body weight exercises, push ups, sit ups, squats, etc. or variations of the same combined with core building, jumping and running. Boot Camps can be done where everyone does the same exercise at the same time or broken into smaller groups and you rotate through different stations, or both.
Its a great way to challenge yourself and improve your cardiovascular health while building your muscle strength.
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