Quick Fix Exercise Snack Workout with Bands and Loops!
Get Fit for the New Year: Create New Habits / Exercise Snack 2 – Arms
Hectic schedule at work? Not enough hours in the day? With our Exercise Snack Workouts, one problem is solved. We can’t adjust your schedule or make your days longer, but we can give you a total body training format for the office. Complete the full program in just three 10-minute Exercise Snack Breaks during the day using bands and loops.
As a personal trainer, I look at the body as a remarkable machine capable of extending its battery life with just a few tune-ups each day. If you don’t have time to wait until you get home to exercise or don’t want to get up little earlier, here are a few simple exercises you can do at the office or wherever you spend most of your day. Start the year differently!
Resistance bands are an excellent complement to your equipment arsenal. They are lightweight, portable and come in different colors which represent resistant strength. Be sure they are free of rips and tears before using.
General Tip: To increase resistance of the bands, shorten the length of the band by adjusting hand positions or anchor points. To make the workout easier, lengthen the band.
March in place for five minutes with various arm movements: roll the shoulders front and back, swing the arms at the sides, cross in front and in back of the body, draw circles in both directions.
Perform these exercises with the band. Do three sets of 15 to 20 reps to the point of fatigue, NOT PAIN.
ELEVATED PULL BACK – Seated on the edge of your chair, hold end of band in each hand with arms lifted in front of body and palms down. Open the arms wide while pulling the elbows back and squeezing the shoulder blades together.
Training Tip: Relax the shoulders and the neck – elbows remain below shoulder level; keep the core muscles engaged (pulled in slightly).
- BENCH PRESS – Seated on the edge of your chair, position the band around your back and under the arms, holding the ends in each hand. Arms lifted at the sides with elbows bent and palms down; elbows should be below shoulder level. Push the hands forward, extending the elbows without locking.
Training Tip: Relax the shoulders and the neck; keep the core muscles engaged (pulled in slightly).
- LATERAL RAISE – Seated on the edge of your chair, hold the ends of the band in each hand and then step one foot onto the center of the band, anchoring it to the floor. Lift one arm out to the side of the body, stopping just below shoulder height; keep elbow slightly bent. Complete 30 seconds on each arm.
Training Tip: To adjust the resistance, adjust the foot position on the band; move closer to the working arm (harder) or further away (easier).
- BICEPS CURL – Seated on the edge of your chair, hold the ends of the band in each hand and then step one foot onto the center of the band, anchoring it to the floor. Begin with the arms long at the sides of the body; palms forward. Bend one elbow to a 90-degree angle; do not let the wrist bend in any direction. Complete 30 seconds on each arm.
Training Tip: To adjust the resistance, adjust the foot position on the band; move closer to the working arm (harder) or further away (easier).
- TRICEPS EXTENSION – Sit tall in your chair. Anchor the middle of the band with your LEFT hand just above your navel. Hold near the end of the band with the RIGHT hand; elbow bent and lifted to the side, just below shoulder height. Straighten and bend the RIGHT elbow; do not let the wrist bend in any direction. Perform 30 seconds, then change positions and repeat on the LEFT.
Training Tip: To adjust the resistance, adjust the length of the band by moving the anchor hand closer (harder) or further away (easier) to the working hand.
General Tip: The 3 x 10 Exercise Snack Workout is simple, effective and time-efficient…and it can be done at home as well as at the office. Make this fun format a family affair while watching TV in the evening – make the most out of those precious minutes! Next week: Part Three – Core
Click here to see corresponding Exercise Snack Video Office Workout for Arms.
If you would like to learn more about the safest and best ways to stay strong and reduce the effects of disease and have fun doing it, visit our website at www.lorimichielfitness.com or contact us via email or call 818-620-1442. We see fitness differently!