THE TOTAL BODY WORKOUT YOU CAN DO IN YOUR OFFICE
You want to work out. However, you don’t have immediate access to a gym, and who has the time to go, am I right? Well, I’m about to simultaneously blow both of your excuses OUT OF THE WATER with these totally killer exercises you can perform at your desk, or wherever you choose. You have 15 mins in-between meetings? Cool, you now have time to work out. The only piece of equipment you’ll need to perform all 10 of these exercises is an Addaday resistance band, which you can find here.
My espresso shots are kicking in, so I hope you’re ready to hop right into the exercises. Ready? OKGREATLETSGOOOOOO……
WIDE STANCE SQUAT
Ok, this one should feel natural, but if you spend a lot of time seated at a desk, you’ll probably have some work to do. Feet about shoulder-width apart. Simultaneously think about pushing your tailbone back behind you as you drive your knees out wide in opposite directions. Keep your heels down and keep your chest puffed out nice and proud. Push your hips back and down until your thighs are parallel with the ground, then stand back up, and repeat.
Muscles worked: Glutes, Hamstrings, Quads
Hands in line with the middle of your chest, not shoulders. Tuck your elbows in, so that your upper arm is about 45-degrees from your torso. Keep your abs tight as you slowly lower BOTH your chest AND hips to the ground, then return to starting position. Performed either kneeling, or on your toes is fine.
Muscles worked: Chest, Abs, Triceps, Shoulders
Similar to push-up position, except we’re just holding this one. If you start to feel it too much in your lower back, think about pulling your navel up towards your spine and squeeze your butt.
Muscles worked: Abs
HIP BRIDGE + ADDADAY
Heels in close to your bottom, shoulders and head on the ground. Band across the front of your hips. Think about pressing through the floor with your heels as you drive your hips up, hard into the band, as high as you can toward the ceiling. Give that butt a squeeze for 2 seconds at the top!
Muscles worked: Glutes
HAMSTRING CURL + ADDADAY
Step into the band with both feet, and position around ankles (double up the band for added resistance as shown in video). Lay flat, stomach down. Keep one foot down as you drive the heel of the opposite leg into your butt. Squeeze the back of the leg that’s moving, as you bring it up and back down at a controlled tempo.
Muscles worked: Hamstrings
LAT PULL + ADDADAY
Grab opposite ends of the band with each hand, palms facing each other. Rech straight up over your head and begin pulling your hands apart to make the band taught. Keeping this tension, let your elbows bend, slowly driving them towards your hips. Maintaining this form, pull the band to the TOP of your chest, then bring back up, keeping the band tight throughout the entire movement.
Muscles worked: Lats
REVERSE FLY + ADDADAY
Grab the outside ends of the band with palms facing down. Reach hands straight out in front of you and push you rib cage up towards the ceiling. Maintaining this posture, slowly drive your pinky fingers in opposite directions, behind you, until the band is stretched across the middle of your chest. Squeeze the backs of your shoulders together as you do this.
Muscles worked: Shoulders, Upper Back
DEADLIFT + ADDADAY
Step on the middle of the band and grab an end with each hand. Feet hip-width apart or closer. Keep your shoulders down and back, and your chest forward. Bow, as you push your tailbone directly back behind you, focusing on keeping your spine as flat as possible. Push your butt forward to rise back up quickly… don’t pull up on the band, let your hips do all the work… your hands are just going along for the ride.
Muscles worked: Glutes, Hamstrings, Back
Grab a co-worker for an ol’ fashioned tug-of-war, except everyone wins! Each person grabs an opposite end of the band, with one hand, facing each other. Stand far enough apart that there is tension in the band with both person’s arms extended. Find a rhythm as each of you drive your elbow straight back behind you as far as you can. Bring forward again and repeat, then switch arms.
Muscles worked: Upper Back, Biceps
Same buddy, different movement. Facing each other, now grab an end of the band with both hands. With arms fully extended in front of you, rotate from the waist (not the shoulders) to pull the band to one side, then back to the other side. Challenge yourself by mixing it up: Have one person stand still, both of you rotate in opposite directions, or both of you rotate in the same direction. Squeeze your midsection tight throughout the entire movement.
Muscles worked: Abs
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