No time to work out? There is a solution - in-office workouts. All you need is a pair of dumbbells, a little space by your desk and some discipline.
No time to work out? There is a solution "¦ In-office workouts. All you need is a pair of dumbbells, a little space by your desk and some discipline.
Follow this routine three times a week to reduce stress, excess weight, mid-day burnout, sleep disorders, high cholesterol and elevated blood pressure. It also will increase your heart rate and provide a resistance workout.
Choose a pair of hand weights that will cause fatigue after 10 to 12 repetitions. A good weight to start with for women is 3 to 8 pounds. For men 8 to 12 pounds will do.
Do 10 to 12 repetitions of the following exercises back to back, rest for 3 to 5 minutes, then do another circuit. Rest again, then go for round three.
Hold the weights at your sides, lean slightly forward from the chest, then squat until your thighs are parallel to the floor. Hold for the count of three, return to standing position.
For women, use your knees, men on your toes.
3. SHOULDER SHRUGS
Hold the weights down at your sides, then pull your shoulders up toward your ears. Use your shoulders, not your arms. Hold for the count of three, then repeat.
4. CALF RAISE
Hold the weights down at your sides and stand with your feet shoulder-width apart. Rise up on your toes, hold for the count of three and repeat 10 times.
Hold the weights in your hands with your arms to your sides and bend at elbows to begin curl. Rotate your palms until they're facing straight up. Stop and hold for the count of three. Repeat 10 times.
6. BENT OVER ROWS
Hold your weights at your sides and bend slightly forward from the chest. Pull the weights up to the sides of your chest, squeeze shoulders together and hold for the count of three. Repeat 10 times.
7. REPEAT EXERCISE NO. 1
After finishing, rest, and start the circuit again.
Remember to hold in your abdominals throughout the workout to protect your lower back and to strengthen your abs and core muscles.
Do this workout three times a week during your break or lunch hour, and walk on the days in between.
Guy Salerno is a personal trainer living in the Applegate.