1. Flybird Bench Press
The Flybird Weight Bench is one of our best-selling products because it is incredibly versatile and can be used for a full-body workout. If you only have 20 minutes before you need to get back to the office, try this quick but effective chest workout.
The Flybird Bench Press is an excellent exercise for building strength in your chest, shoulders, and arms. Because it's adjustable, it's also great for targeting different muscle groups depending on what angle you use.
Lie down on the weight bench and adjust the pad if necessary so that it is level with your lower pec line (slightly below your nipples.) Grab the barbell with both hands slightly wider than shoulder-width apart, making sure your arms are perpendicular to the floor.
2. Dumbbell Workouts
If your job keeps you chained to a desk all day, try packing one or two sets of the Flybird Adjustable Dumbbells in your work bag to squeeze in a quick workout during lunch. For example, you can try the following workout routine:
5 minutes of stretching and warmup exercises
- 10 reps each x 3 rounds:
- Squats with overhead press
- Overhead triceps extension
- Bicep curl into overhead press
- Reverse lunge into bicep curl*
3. Strength Training
What You'll Need: A set of dumbbells (adjustable weights are great for at-home use) and something to sit on.
50 Pushups, 50 Situps, 50 Bodyweight Squats. Repeat up to 10 times. This is a great strength workout that can be done anywhere and doesn't require any equipment! If you really want to push yourself, add some extra weight using dumbbells or a kettlebell (or even a bag of flour!).
4. Circuit Training
If you're strapped for time and want to maximize your fitness, circuit training is the perfect workout for you. Circuit training combines cardiovascular exercise with strength training. It's an intense workout that builds muscle and burns fat.
How it works:
Circuit training is any type of exercise in which you move from one activity to the next with little or no rest in between. To keep things interesting and prevent your muscles from reaching a plateau, you will typically change your routine every six weeks or so.
Circuit training allows you to work for several major muscle groups at once, so it can save time while giving you a great workout. You can also burn more calories when working out on a circuit compared to performing individual exercises.
You will see great results in both physical strength and endurance as long as you stick with the program.
5. Balance Workout
For this workout, you’ll need two chairs of equal height.
Set up the chairs facing each other and sit comfortably in one with both feet on the ground.
Lift one leg and extend it out straight in front of you, pointing it toward the ceiling. Hold it there for three seconds, then repeat with the opposite leg. Keep alternating legs until you’ve done 20 total reps (10 on each leg).
Then, bring both legs to a 90-degree angle so they’re parallel to the floor. Lower one leg until your foot is flat on the floor, then hold it there for three seconds before switching to the other side. Repeat 20 times (10 on each side).
There’s a full range of exercises you can do on a weight bench. So, definitely bring it to the office. And make use of those lunch hours!