Strength Training for the Office Warrior: Part 1 UML

Strength Training for the Office Warrior: Part 1 UML

Are you stuck in an office all day and only day dream about working out? Do you watch the clock throughout the day waiting for 4 o'clock to roll around so you can get out and get moving? Here's the first part in a series of Office Warrior strength training routines you can do using nothing but what is in your office well, sort of

The concept that we are going to use is UML or what is coined Upper/Middle/Lower by Beachbody Trainer Tony Horton. We've adapted some of his exercises so you can use them in an office setting but by the end of the series you'll have a good idea of the concept and can even come up with your own strength training routines---after all, variety is the spice of fitness!

We'll start with an upper body workout first---let's do push-ups. Now, push-ups aren't very sexy and they're old fashioned, you may say Well, you're stuck in an office and that's not very sexy either so let's make push-ups sexy so you can look sexy! The first type of push-up we'll do is the varied stance push-up. After every push-up vary your stance---close together, one hand wide/one hand close, both hands wide, you get the idea. Eventually you can even vary them slow vs. fast to work on those slow twitch/fast twitch muscle fibers. Spend one minute doing whichever kind of push-up you choose for the day.

For the next part of our Office Warrior Routine strength training routine, we'll go to the middle and spend one minute doing abs/core work. Let's do in/out abs---sit either on the edge of your desk (hopefully your desk is clean) or on the floor bracing your hands on either the edge of the desk or the floor by your hips. Extend your heels/legs out and back in for one minute (keeping them suspended in the air the whole time if possible---feel free to take breaks as needed during the one minute).

For the last part of our OWR strength training, we'll go to the lower body and do some hop-squats. Get into squat position and hop up and down while keeping the squat position. Be sure to keep your back straight and keep the squat stance the whole time.

Repeat this routine---Upper/Middle/Lower for one minute each as much time as you have for. For more information on this UML concept check out Tony Horton's One-on-One workout UML. Also be sure to go and get your free 65 page E-book Insider secrets for Building Lean Muscle.

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