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Office Workout Plan
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Office Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Get Ripped
  • Get Toned
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  • Week #4
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Office Complete Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
Push-Up   Video icon
2 20 00:30
2 20 00:30
2 15 00:30
2 15 00:30
2 20 00:30
Plank   Video icon
2 00:01:00 None
2 00:01:00 None

Notes:

With body weight exercises, it is very important to have the right form. Make sure that you watch the videos and read the instructions to see how to do each exercise the proper way. Along with working out, it is important to get enough sleep and eat the right way.

Office Full Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 20 00:30
Burpee   Video icon
2 8 00:30
2 15 00:30
2 8 00:30
2 15 00:30
2 00:01:00 None
2 30 00:30

Notes:

For the walking push-ups, if you run out of room to move forward, just start going backwards (you do not need to stand up and turn around).

Office Body Toning Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 12 00:30
2 12 00:30
2 15 00:30
2 20 00:30
2 00:01:00 None
2 20 00:30
2 10 00:30

Notes:

Make sure you have a stable base for the Pike Press.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Abs blue Triceps blue Glutes blue Hamstrings blue Chest blue Calves blue Quads blue Lowerback blue Chest orange Quads orange Triceps orange Abs orange Obliques orange
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