Exercises for a Walking Zombie

I've been sitting on my butt for the last four hours. No contact with the outside world, no water, one bathroom break and cold half-empty mug of coffee. Or is it half-full? It doesn't really matter at this point. All I know is that the microwave can't solve my fatigue and that the names on the papers in front of me are starting to blur.

It's the same story for everyone in this office. We sit here day after day, minimal window access, minimal light and way to many files and paperwork. Some people can snag a quick breath of fresh air whenever someone opens the door, but for the most part we sit in our stuffy cubicles, dust collecting on our own noses, zoning out when the computer starts to posess our brains and working for a mass of people who really don't give a shit. I am often quite surprised at the level of unhealthiness in my office. Sure it's a desk job, but come on people!!! Take a walk! Some people in my office can't even take a bathroom break without walking back to their desks short of breath and gripping tight the arms of their chairs as they try to sit down before they fall down. The level of obesity in my office is surprising. Some people have wheelchairs, some have canes and some can't even make a loop around the building. Have they been working here so long that they've succumbed to the temptations of fast food, coffee and molding to their chair?

I've had a personal trainer for the last six months in an attempt to look super hot for my wedding. Unfortunately, I haven't seen all the results I've wanted and it's most likely my own fault. It's hard to eat healthy and commit to working out when you've got so many things on your mind. Albeit, I've gained 4 pounds of muscle and have lost 1 1/2 inches in my thighs. I've lost some inches in other places and have noticed more definition in my chest, arms, legs and abs. Here are some amazing workouts I've accrued from my trainer Dylan. Some of them you can do from home with a mat, a medicine ball and dumbbells. Maybe I will post this for all my coworkers....

Shoulders, Biceps, Trapezius and Chest
Each exercise has 10 reps for a total of 3 sets

Wood Chops:

• With a medicine ball (choose a weight but make it challenging, I use 10 lbs), stand with your feet shoulder width apart.
• Lift the ball above your left shoulder and swing it down toward your right thigh. Repeat 10 x.
• Lift the ball above your right shoulder and swing it down toward your left thigh. Repeat 10 x.
• Remember to squeeze your biceps during this exercise and keep a straight posture.

(This chick added a squat, which is nice but you don't have to)



Ball Toss:

• With the medicine ball starting at your chest, lift it above your head and toss it in the air.
• When you catch the ball on the way back down, bring it to your chest and extend your arms to toss it back into the air.

Kettlebell Swings:

• Spread apart your legs wider than your shoulders.Bend your knees and with a straight back, bend forward with the ball in your hands, between your legs.
• Begin a standing position while using force to swing the ball above your head, pushing your hips forward and squeezing your butt muscles. Don't over extend your arms behind your head.
• Lower the ball back down between your legs while  you bend your knees again and keep your eyes straight ahead.

(This chick is using a kettlebell, which is another option, and she's hardcore about it)
The Twist:

• With the medicine ball in both hands, extend your arms straight out in front of you. Your arms will be pointing at "12 o'clock".
• Swing your arms right to "3 o'clock" then left to "9 o'clock".
• Continue this 3 to 9 motion and each time you hit 3 o'clock, it is 1 rep. If you arms get tired, bring the back to your chest for a moment, then continue with the reps.

(Just look at her arms, add the lunge if you want to work legs too)




Round the World:

• With the ball in hand, lift it up in front of your eyes.
• Begin to rotate the ball to the right, around your entire head, being careful not to hit yourself in the head with the ball.
• When it comes around to your eyes again, that is 1 rep.
• After 10, do the same thing but towards the left.

If you do these exercises every day, you will definitely start to see some definition up top. I started with a 6lb medicine ball and now I'm up to a 10lb ball, a 12lb on good days.

More to come... Pin It