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How To Strengthen and Tone Your Upper Back, Improve Your Shoulder Health & Fix Your Posture In Less Than 2 Minutes – With No Weights And No Pullup Bar! Micro Workout of The Week 5-20-2009

May 27, 2009 By 2 Comments

Back from a brief hiatus, it’s Micro Workout Of The Week time!

This week we’re going to tackle a topic that comes up over and over again when people talk about training without using weights. In fact, I’ve even seen some MAJOR fitness blogs say that there is just no way around this issue when in fact that’s just not the case!

What I’m talking about is training your back muscles. In order to train your back, you need to incorporate pulling exercises into your workouts and most people will tell you that unless you have weights or a pullup bar, that’s going to be impossible.

I beg to differ.

While it’s true that it’s more difficult to train your back muscles without these tools, it’s definitely possible – all you need to use is a little bit of creativity!

So that’s the theme of this micro workout: how to train your back easily and effectively at your desk without using weights or a pullup bar!

Intrigued? Then watch on!

Here are the exercises featured in this Micro Workout:

  • Table Inverted Rows: 20s
  • Y Squats: 20s
  • Scap Wall Slides: 20s
  • Bent Over Rows With Exercise Band: 20s

Total Micro Workout Time: 1 minutes 10 seconds

So in less than 1 and a half minutes we’ve given your back an incredible multi-dimensional workout. Not only will this help you burn away fat and improve your upper back strength and definition, it will also help keep your shoulders healthy while simultaneously improving your posture too! Not bad for a super-short workout that can be done anywhere!

So How Often Do I Do These?

Every time you get a couple of minutes to spare during your day, get up from your chair and fit in this quick workout. It takes less than 2 minutes, so time is no excuse – you can definitely fit this in to your schedule.

On the average day, you should be able to fit in at least 5-10 of these workouts. And that all adds up to 10-20 minutes of workout time, which will go a long way to burning off belly fat, getting you in great shape and helping you have amazing arms.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

Filed Under: Office Exercises Tagged With: , , , ,

Lose Belly Fat, Get a Flat Stomach And Get Six Pack Abs – Micro Workout Of The Week 5-8-09

May 8, 2009 By 4 Comments

Welcome to the latest installment of The Micro Workout Of The Week!

This week we’re going to focus on helping you get a lean, shredded midsection just in time for summer (well, if you live in the northern hemisphere at least). To help you get six pack abs, I want you to use this 90 second micro workout which only uses 3 variations of ONE exercise – the mountain climber. Not only will this help you rev up your metabolism and lose body fat, it will really focus on getting you a lean midsection by targeting a whole bunch of different abdominal muscles.

This Micro Workout takes less than 2 minutes and can be done at your desk or anywhere else. And here’s the best part – no equipment needed at all!

Let’s watch the workout in action below:

  • Table Mountain Climbers: 30s
  • Chair Cross-Body Mountain Climbers: 30s
  • Explosive Mountain Climbers: 30s

Total Micro Workout Time: 1 minutes 30 seconds

So in less than 2 minutes we’ve worked on your your six pack, oblique muscles and revved up your fat burning metabolism. Amazing value for a short workout that can be done anywhere!

So How Often Do I Do These?

Every time you get a couple of minutes to spare during your day, get up from your chair and fit in this quick workout. It takes less than 2 minutes, so time is no excuse – you can definitely fit this in to your schedule.

On the average day, you should be able to fit in at least 5-10 of these workouts. And that all adds up to 10-20 minutes of workout time, which will go a long way to burning off belly fat, getting you in great shape and helping you have amazing arms.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

Filed Under: Office Exercises Tagged With: , , , , ,

The Social Media Recipe For Fat Loss

May 1, 2009 By Leave a Comment
fat loss social support

In our last blog post, we talked about social support being the number 1 success factor in fat loss that most people are overlooking. We mentioned that there were 3 key ways to utilize the internet to get your fat loss social support, and we discussed the first 2 of these 3 methods (if you missed that post, click here to read it). Now we move onto the third step, which is using online social networking sites like Twitter and Facebook to help make sure that you never deviate from your fat loss program.

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Filed Under: Office Exercises Tagged With: , , , ,

How To Get Toned, Sculpted Arms Like Michelle Obama – Micro Workout Of The Week 4-30-09

May 1, 2009 By 3 Comments

It’s Micro Workout of The Week time again!

This week is all about the one body part that men and women alike all want to improve – their arms! Michelle Obama has gotten a lot of press lately about her sleeveless dresses and toned, sculpted arms and I think it’s fantastic that she is inspiring others to get in shape and feel positive about their health and appearance. So, with a little inspiration from Michelle, I designed a Micro Workout that is totally focused on getting you the perfect set of arms.

And here’s a note for the guys – just FYI this workout is not exclusively for women and will also work great at helping you build bigger arms to fill out your tshirts. You just need to up the weight a little and go heavier but you will still get a great effect from this workout.

This Micro Workout takes less than 2 minutes and can be done at your desk or anywhere else. All you need is a couple of dumbells and you’re good to go!

Let’s watch the workout in action below:

This Micro Workout is less than 2 minutes long and utilizes 3 exercises:

  • Bent Over Dumbell Rows: 30s
  • Table Pushups: 30s
  • Reverse Dumbell Woodchop: 20s each side (40s total)

Total Micro Workout Time: 1 minutes 40 seconds

So in less than 2 minutes we’ve worked on your biceps, triceps, shoulders, core and even a little lower body too. Amazing value for a short workout that can be done anywhere!

So How Often Do I Do These?

Every time you get a couple of minutes to spare during your day, get up from your chair and fit in this quick workout. It takes less than 2 minutes, so time is no excuse – you can definitely fit this in to your schedule.

On the average day, you should be able to fit in at least 5-10 of these workouts. And that all adds up to 10-20 minutes of workout time, which will go a long way to burning off belly fat, getting you in great shape and helping you have amazing arms.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

Filed Under: Office Exercises Tagged With: , , , ,