Hello Fitness Family!
Back again with a workout video for you but this time, as you can see, I come to work with you! Really wanted to give those of you who have such busy schedules some options, so I conjured up some exercises into a nice little grouping you can do right at work, at your desk! I warn you (both men and women) that some of these exercises can generate some sweat so make sure you have your anti-perspirant handy and a clean undershirt (guys) and for women a shirt to change into, just incase! Please make sure you keep your BACK STRAIGHT, CORE TIGHT, CONCENTRATING and BREATHING NICE AND STEADY throughout the exercise grouping!
"THE CUBICLE WORKOUT"
-- 5 EXERCISES GROUPED TOGETHER TO STIMULATE YOUR UPPER BODIES MOST IMPORTANT MUSCLES--
BEGINNERS: 5-10 SEC HOLDS, 2-3 SETS EACH
ADVANCED: 15-20 SEC HOLDS, 4-5 SETS EACH
1ST EXERCISE -- PUSHES -- Sitting down, keep back straight, elbows out, hands open with palms out as if you are about to clap. Then put your hands flat together and push against each hand AS HARD AS YOU CAN -- This works your CHEST, BICEPS, TRICEPS, CORE, LATS -- Repeat according to your fitness level.
2ND EXERCISE -- PULLS -- Sitting down, keep back straight, elbows out, hands (fingers) interlocked with each other with palms out, then pull each hand AS HARD AS YOU CAN -- This works your LATS, BICEPS, FOREARMS, UPPER BACK, TRICEPS, CORE -- Repeat according to your fitness level.
3RD EXERCISE -- PUSHES W/ TOP/BOTTOM OF FISTS -- Sitting down, keep back straight, elbows out, make a fist with your hand like you are going to give yourself a pound, then push up with your bottom fist and push down with your top fist at the same time AS HARD AS YOU CAN -- This works your TRICEPS, BICEPS, FOREARMS, UPPER BACK, CHEST, CORE -- Repeat according to your fitness level.
4TH -- EXTENDED ARM PRESSES (LOW & HIGH) -- Sitting down, keeping your back straight, extend your arms out, open your palms and put your hands together like you are going to dive into a pool, but point your arms downward rather than straight out. Press your hands together while keeping your arms straight AS HARD AS YOU CAN (Do the exact same thing for the high presses) -- This works your CHEST, BICEPS, TRICEPS, SHOULDERS, LATS, UPPER BACK, FOREARMS, CORE -- Repeat according to your fitness level.
5TH EXERCISE -- UPRIGHT AIR CLAPS -- Sitting down, keep back straight, arms in a 90 degree angle parallel to your body, then while keeping the best form you can, pretend like you want to clap as ahrd as you can without hitting your hands for 30 SECONDS AS FAST (and steady) AS YOU CAN -- This works your SHOULDERS, CORE, ARMS, BASICALLY YOUR WHOLE UPPER BODY -- THIS EXERCISE IS 30 SECONDS FOR BEGINNERS. IF YOU ARE ADVANCED DO 1 MINUTE.
Hope you guys who work those office jobs enjoy this! Had a great time making the video and big thank you to my missing puzzle piece Carli for being an amazing inspiration to me...I LOVE YOU.
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Music: All Beats Produced by Mike Cash