Office Workout Circuit

Posted May 30th, 2007 by admin
Welcome to the Office Workout Circuit. On this page you will find a video introduction, more intro videos discussing equipment and nutrition, a full text introduction to the workout, all the workout circuit video links as well as the workout plan. At the bottom of the page is the complete circuit and the 30 minute Dave Does it for Real challenge. Enjoy the Office Workout Circuit!

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Introduction

A 2005 poll in the US confirmed over 50 million people who wanted to work out but just couldn't find the time. Many workouts take 60 minutes or more -- even more time if you aren't sure what to do or how to do it. The 30-Minute Anywhere Workout is our solution. Today, we are starting with an office workout. Other locations will roll out soon enough, to battle against the voice in your head that says you can't possibly fit in a short workout at the ________ (fill in the blank). For this workout, you'll be following Dave Carlson. He's a very busy design executive with a company to help run. Watch Dave carefully: when we filmed the entire workout, he did it in just 22 minutes! That raises a secret about these workouts: the more you get in shape, the less time your workout will take. So step through the workout instructions and each of the exercises, and let's get it on!

Exercises:

Intro
The Workout
For Real

About this workout

For the Office workers who:

  • Always find excuses not to workout
  • Want to improve mental focus and fitness level, either in or outside work
  • Want to achieve their fitness goals and still lead a busy schedule

Time Required:
30 minutes per day during the week

Workout Program:
Workout frequency: three times a week (Monday, Wednesday and Friday)

Workout
Beginners

  • 3 rounds of the circuit with 90 sec rest between each round
  • Reps 12-15 reps (Glute bridge 20 reps per set)

Intermediate

  • 4 rounds of the circuit with 60 sec rest between each round
  • Reps 12-15 reps (Glute bridge 20 reps per set)

Advanced

  • 4 rounds of the circuit NO REST!!

Excellent Snack Choices for the Office

  • Rice cakes, turkey and fruit
  • String cheese with fruit
  • Protein bar with rice cakes and nuts
  • Whole grain English muffin with peanut butter and fruit preserves
  • Cottage cheese with fruit
  • sandwich of your choice
  • Handful of trail mix with yogurt
  • Smoothie with fresh fruit and protein powder (make sure the smoothies are low in sugar)

LET"S GET IT ON!!!