Hi! Welcome to MadeFit TV; I am your host Jennifer DiDonato, and this is Episode #30. That's right we are starting at 30. Formally we were Brides Made Fit, but now we are MadeFit TV and we are everyone's source for health and fitness information and entertainment same as usual just in your home.
So if you are probably wondering why is she dressed like that. Well, folks I want to give a shot to Samantha, she is an Attorney in Alaska, and she wrote me, she is getting married in March in Miami and she has been cooped in her office for long time and wants to know how she can get a good workout in the office.
So let's get started Samantha. Oh! Let's lose the glasses though first, even though they are really cute. Now like that, you will get naughty secretary look, hey, if your lucky may be later; I am just joking. Okay, so let's get started. I am going to show you a workout that you can do inside your office or at your place of work if you have a little area that you can do it in and this is going to include no extra equipments, okay.
So no equipment; you can, however, incorporate maybe a set of dumbbells, if you want to, go and buy them, but this is strictly for people who do not want to buy any equipments or spend any money, okay. So first thing, I am going to show you I want you to grab a stack of paper, okay, I got mine right here and, of course, I unwrapped it on accident, so I had to put a little band around it. So just grab a big stack of paper or even a huge book I am sure you know if your working at a law firm you have a bunch of big file books hanging around.
So all I need you to do is just use your chair right here. This is going to be a squat to paper stack over head press. So you can go ahead and pop up some aside; I am just going to have you stand with your feet shoulders apart, I want you to bring the paper stack just under your chin, and I want you to sit on your chair and stand right back up again. See I am keeping my chest up through the heel, and now I am incorporating the overhead press now, okay. Overhead, back down, so you are standing up bring in the overhead press, back down. Just let your butt tap your office chair and stand all way back up again give me 3 sets of 20.
Now this is going to be an office workout circuit; that's we are doing this, circuit. So you are going be alternating the movement I am going to be showing you okay. Feel good, you are working the arms, you are working the glutes and the legs, getting a total body workout, giving me 3 sets of 20, but like I said we are going to rotate it.
Now the next movement I am going to show you is going to be just with your office chair, and let me tell you if it's a swivel chair, it's going to be even better, because it's going to incorporate core. This is going to be a elevated Planck with Hip abduction, okay ab-duction okay.
What I have you do is take your office chair right here. So, I'll pop up some notes. We are going to place our forearms on the seat of the chair, bring your feet straight out. So you make a nice line from your shoulders all the way to your feet. Your going to hold this position and alternate lifting your feet back down. So it's going to be up and out and back in, up, out, back in, but make sure you are maintaining a straight back, keeping your abs in nice and tight and controlled, give me 10 on each leg; we are doing 3 sets of 10 on each leg as well incorporate into the circuit. This is working your core, it's working your legs and your shoulders as well, and cool you don't even need any equipment you can just use your office chair and if it's a swivel chair, it makes it a little bit more challenging because then you need more stability to hold that chair in place. So see, sounds quite easy to use that.
Alright, now the next movement we are going to use, we are going to work the leg. Grab your staplers folks, mine is a little mini one, see. Look how tiny it is, because I am tiny. Now this is the only one I could find, but I am sure that your stapler weigh a little bit more than this one. I am sure stapler is paying -- and how many staplers you can pack and they will probably range from about three to five pounds roughly, I have no idea, but I imagine they are pretty heavy. But what you can do is stand with your feet wider than hip width apart, because what we are going to do, I am going to show you the motion first. This is called a figure 8, but obviously stapler figure 8, because you are making a figure 8 around your leg. You are going to be this motion in the legs. Okay, you can pop up some notes now too. You will be doing this motion, so you are going side-aside lunges, but you are keeping your heel down.
Now you can take the stapler, see I am going through the legs. Keep the chest up, no rounding the back, no, no. Chest up, nice, fluid motion, pass that stapler, pass it through and that is kind of funky. This really, really hits the hamstrings, which is behind your leg; this hits your glutes; this also works your back as well, and it gets the heart rate up as well, so give a little bit of cardio. What I want you to do is give me also a 3 sets of 10 on each side so we are incorporating this into the circuit, this is 1, 1 and 2 and 2 and so on. So see you can use a full stapler, you could also like I said pick up a weight if you want to if you have one lying around.
Alright final movement is for the core as well. I am going move this all the way here. This is going to be -- this is with the water bottle, it's called a V-Sit Water bottle pass or a lateral pass. I'll get the title right on that one but all the matters is the movement I am going to show you. Now go and sit down right now the V-Sit your making a V with your body, so your going to lean back on your butt and bring your legs up, okay. So see how I am holding this position. Once you grab your water bottle, this is probably about 2 pounds, hands out pass it over head. I want you hold that V sit position. Now the bigger the water bottle the better the workout is going to be because the heavier it is, it's going to force your body off tilt a little bit and it's going to force your stabilizers and your obliques to really hold that position. So every time you are going to bring the water bottle on one arm, you are going to feel it on the opposite side of the core. This is really killer, I want you to give me 3 sets of 10 on each side. It's really awesome and it really targets the core with that, and like I said, you can incorporate this into your circuit. Four movement, depending, rotating them for a total of 3 sets and you get a good about 15 minutes workout just from sitting at your desk.
So let me know how this goes Samantha. I hope that this works for you. Email me at aster jenny or at the older jenny@bridemadefit.com, but you can catch all these episodes MadeFit TV, that's the keyword, on your iTunes. It's the same old good stuff here as usual and you can also catch me on Twitter at Jenny Didonato, Facebook, Jeniffer Didonato, MySpace, Jenny Didonato or just Google me and you can find me, contact me. Let me know how this workout worked out for you and for the rest of at home.
Keep the comments flowing, you never know this could be the next episode, so keep those comments coming, because a lot of you have similar goals and similar questions out there. So let me know, but I look forward to seeing you next week when we have a special thing in store for you next week. I really want you to check out. It's going to be pretty interesting; I don't think I am going to tell you what it is yet, but trust me it's going to be good. Alright I will see you next time.
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