Desk-Defying Workout

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Posted by pendang11
Monday, December 31, 2012 at 12:51am filed under Cardio - Yoga/Pilates

Calories Burned:  272 calories per hour   (based on a body weight of 150 lbs.)
Instructions: 

 

 

Modified Plank 

Starting Position 
Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart. 

Action 
Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer. 

Special Instructions 
Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.

Muscles Worked: Abs

 

 

Modified Side Plank 

Starting Position 
Lie on left side, legs together, feet stacked. Wrap right arm around waist. Keep head and neck aligned with spine. 

Action 
Prop upper body on bent left forearm (be sure elbow is directly below shoulder). Press hips toward ceiling, using abs to stabilize torso. Hold for 30 seconds and work up to 1-3 minutes. 

Special Instructions 
Be sure not to hold breath. Exercise will be easier if feet are staggered instead of stacked. 

Muscles Worked: Abs, Obliques

 

 

Superman 

Starting Position 
Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position. 

Action 
Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 30 counts. 

Special Instructions 
Don't hold your breath! Try to keep breathing steady and even. Make it easier: Hold for fewer counts and don't raise legs/arms quite as high. Change it up: Lower to the ground to complete one rep and do a 2-3 sets.

Muscles Worked: Lower back

 

 

Bridges 

Starting Position 
Lie with arms at sides, feet on floor, knees bent. Press into heels. 

Action 
EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes. 

INHALE: Return to starting position.
 

Special Instructions 
Squeeze glutes through entire rep. Try not to let butt touch ground when lowering between reps.

Muscles Worked: Hamstrings, Glutes, Quads

 

 

One-Arm Dumbbell Rows 

Starting Position 
Grasp a dumbbell with palm facing in. Rest opposite elbow on opposite leg. Try to create a flat back. Keep upper body steady. 

Action 
INHALE: Pull the dumbbell up as high as possible, keeping your elbow back & ensuring that the upper arm travels away from your torso a little. 

EXHALE: Lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep.
 

Special Instructions 
Keep your spine in a neutral position.

Muscles Worked: Upper back, Shoulders, Biceps

 

 

Upward dog 

Starting Position 
Lie flat on your stomach with your legs extended. Place the palms of your hands directly under the shoulders, fingertips pointing forward. 

Action 
Slowly straighten your arms, pushing your chest and torso away from the floor beneath you. Relax your abdominals and pull the shoulders away from the ears. Look slightly upward towards the ceiling. 

Breathe deeply and hold for 10-30 seconds.
 

Special Instructions 
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Reduce the intensity of this stretch by not straightening the arms as much (or by placing your elbows on the floor instead of your hands). This is a good compliment to "Child’s Pose" stretch. 

Muscles Stretched: Abs

 

 

Advanced IT Band Stretch 

Starting Position 
Start in a pushup (plank) position on your hand and toes (not pictured). Lift your right foot off the floor and slide your right knee forward toward your left hand so that your knee and outer ankle rests on the floor. Slide your left leg back as far as comfortable, but keep your hips square to the floor and level. 

Action 
Breathe slowly and steadily as you hold the stretch, pushing your hips toward the floor, but keeping the back long, shoulders down and chest lifted. Hold for 10-30 seconds. Switch sides. 

Special Instructions 
This is an advanced stretch. Do not attempt this stretch if you are unable to maintain proper form as indicated in the instructions and photo. For a deeper stretch, fold forward and let your forearms rest on the floor in front of your leg.

 

 

Camel Stretch 

Starting Position 
Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral). 

Action 
Relax the abdominals as if dropping your belly towards the floor beneath you, arching your back, tilting your pelvic bone back and lifting your chest. Look towards the ceiling without straining your neck. 

Breathe deeply and hold for 10-30 seconds.
 

Special Instructions 
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Pull your shoulders away from your ears. This is a good compliment to the "Cat Stretch." 

Muscles Stretched: Abs

 

 

Standing Chest Stretch 

Starting Position 
Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten you arms. 

Action 
With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears. 

Breathe deeply and hold for 10-30 seconds.
 

Special Instructions 
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Straighten but do not lock elbow. 

Muscles Stretched: Chest, shoulders, biceps

 

 

Standing Quad Stretch 

Starting Position 
Stand tall, holding onto a chair or wall for balance if necessary (not pictured). Keep your feet hip-width apart, your back straight and your feet parallel. 

Action 
Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you). 

Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
 

Special Instructions 
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Straighten but do not lock the knee of your standing leg. If you are too inflexible to keep your knees next to each other, allow the bent leg to come forward slightly and gradually progress to a position where the thigh of the bent leg is perpendicular to the floor. 

Muscles Stretched: Thighs (quads), hips

 

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