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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: , , , ,

Cool New Desk Exercises To Keep Your Shoulders Healthy & Pain Free – Micro Workout of The Week 4-22-09

April 23, 2009 By 6 Comments

After a brief hiatus due to technical difficulties, we are back with a brand new Micro Workout of The Week!

Last time, our Micro Workout put a cool new spin on things by focusing on improving total body mobility. This week we focus in a little more on an area that is a particular problem for a lot of people who sit in front of a computer all day – shoulder health.

Sitting all day long with poor posture can wreak havoc on your entire shoulder joint, and so it’s very important that you counteract it with some exercises to ‘wake up’ the muscles in the middle of your upper back that don’t get worked at all when you’re sitting at your desk.

I’ve put together 3 of my favorite shoulder health exercises into a great little micro workout that you can do anywhere, anytime, in less than 2 minutes, with no equipment required. Not only will this help keep your shoulders healthy but you’ll also get a bit of a core workout in at the same time, which is always nice!

Let’s watch the workout in action below:

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

  • Scap Pushups: 30s
  • Scapular Wall Slides: 30s
  • Hand-To-Hand Touches: 30s

Total Micro Workout Time: 1 minutes 30 seconds

So in less than 2 minutes we’ve worked on activation and strengthening of the muscles in your mid-upper back and shoulders. No equipment necessary. Plus, this could easily be done at your office desk, at your dining room table, in your living room, or anywhere else.

So Here’s My Challenge To You:

Every time you have 2 minutes to spare over the course of this week (if you say that you’re too busy to spare 2 minutes then you’re lying to yourself!), quickly jump out of your chair and do this micro workout.

On any given day, you could probably find at least ten 2-minute windows of opportunity to do this. Do these Micro Workouts in addition to any normal workout routine you have. At the end of the week, see how you feel. I’m willing to bet that the exercises will be a lot easier than when you first tried them, and you’ll see a noticeable difference in how healthy and fit you feel.

Anyway, give it a shot and let me know how it worked out for you. Was it too hard? Too easy? Did you notice any results? How many Micro Workouts were you able to squeeze in per day on average? Lay it all out in the comments below as the week unfolds.

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: Bodyweight Workouts, Office Exercises Tagged With: , , , , , ,