For all my friends who currently work in an office and are frustrated with long working hours with no spare time to train, this ones for you. Only 7 exercises the complete head to toe office workout. I give this to my office clients as an extra resistance workout between our sessions and believe me is very effective but won’t have you dripping in sweat and ruining your office attire. I suggest starting with 8 or 10 reps of each to begin with then gradually working your way up to 15 reps as your strength and fitness level increases. I was recently consulting for a company about productivity and exercise in the work place and did lots of fun stuff with an exercise ball. I'll post one of these workouts another time but a swiss ball in a corner some where could come in very useful.

 

Butt Toner, Gluteal Squeeze - Start sitting at your office desk with feet flat on the floor.

·       Contract and flex your butt muscles and hold for 4 seconds.

·       Relax for 4 seconds

·       Contract.

·        Relax and repeat for 15 reps in total

 

Thigh Shaper Leg Extensions - Start sitting at your office desk with feet flat on floor.

·       Sit tall at your desk.

·       Hold your abdominal muscles tight.

·       Extend one leg until it is level with your hip.

·       Two seconds up, Hold for two seconds. two seconds down

·       Slowly lower leg, two seconds down.

·       Repeat 15 times then change legs.

·       For extra resistance you can place one leg on top of the other so you now have to lift the weight of that leg although don't feel this is necessary.

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Butts, Thighs and whole body stressor Wall (or ball) Squats - Start by standing around 2 feet from a wall and lean back.

·       Standing with your feet around hip or shoulder width.

·       Hold your abdominal muscles tight.

·       Keep your back flat against the wall

·       (If you have an exercise ball place behind lower back)

·       Lower yourself (squat) down the wall until parallel to the floor, 2 seconds.

·       Hold at lowest position for 2 seconds then slowly stand back up 4 seconds.

·       Repeat 15 times.

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Great chest and triceps Wall Push ups – Start by standing a little over arms length away from a wall.

·       Lean forward and place your hands on the wall around 6 inches apart fingers facing skyward.

·       Bend your elbows and bring your chest towards the wall.

·       Keep your elbows in.

·        Lowest position hold for 2 seconds

·       Push back and straighten your arms back to the starting position

·       Repeat 15 times.

 

Great Shoulders Wall Push ups – Start by standing a little over arms length away from a wall.

·       Lean forward and place your hands on the wall shoulder width apart.

·       As before but turn your palms around so fingers facing each other placing the stress on your shoulders

·       Bend your elbows and bring your chest towards the wall.

·       Keep your elbows out.

·        Lowest position hold for 2 seconds

·       Push back and straighten your arms back to the starting position

·       Repeat 15 times.

 

Tricep blaster Chair Dips – Make sure your chair is stable and sit on the edge and place your hands either side next to your hips

·       Lift your butt off the seat and walk legs forward.

·       Half way out or fully extended depending on your fitness level

·       Keep your elbows in.

·       Slowly lower your body downward bending your arms

·       Straighten your arms and raise your body back to the starting position

·       Repeat 15 times.

 

Fantastic abs The Plank – Start by lying face down on the floor on your front, resting on your forearms, palms flat on the floor.

·       Push off the floor, raising up onto toes and resting on the elbows.

·       Keep your back flat, in a straight line from head to heels.

·       Tilt your pelvis and contract your abdominals to prevent your rear         end from sticking up in the air or sagging in the middle.

 

·       Hold for 20 to 60 seconds (20 secs is great to start with gradually build up to 60), lower and repeat for 3 times resting for 30 secs to 1 minute in between.