Office Workout: Full Body
Workout Outline
This workout can be done using only a chair. You can do this for time or reps. If you choose to perform this for time you can do 50 secs of work and 10-20 secs of rest or do 30 secs of work with 10-20 secs of rest
1. Standing Leg Adduction (Right)
2. Standing Leg Adduction (Left)
3. Dips
4. Pushups On Chair
5. Seated Leg Raises
6. Standing Leg Adduction (Right)
7. Standing Leg Adduction (Left)
8. Dips
9. Pushups On Chair
10. Seated Leg Raises
11. Standing Leg Adduction (Right)
12. Standing Leg Adduction (Left)
13. Dips
14. Pushups On Chair
15. Seated Leg Raises
Beginner: 5-8 reps
Intermediate: 10-15 reps
Advanced: 20 reps
It is important to challenge your body during the work periods, but always work at the pace that you can handle.
Equipment Needed
Interval Timer
A Sturdy Chair or Bench
Always remember to keep your body hydrated before, during and after your workout
It is important to warm up before your workout by doing some dynamic movement
During the workout remember to breathe
Cool Down: by marching in place or doing some gentle jumping jacks
Don’t forget to stretch
Always practice safey first and make sure that your environmenet and any equipment are safe before you workout. Be sure to follow any doctor’s advice if you are being treated for any health conditions or are taking any medications. Make sure that all children and animals in the facinity are safe and that you exercise at a proper distance to avoid injury.