Office Gym Fitness Program

30min Total Body Strength

Scroll down for an in-depth explanation OR click on the exercise for a quick video demo!

Warm-up:

3-5min on cardio machine (get sweaty!)

2min mobility flow (0:25)

Superset:

A: 12-15 lat pulldowns (seated or kneeling; wide or narrow grip; using bar or handles)

B: 10-15/leg smith machine reverse lunges

Directions: complete a set of each exercise; minimal rest between exercises; 60-90sec rest between rounds; 2-3 rounds.

Circuit:

A: 10-12 KB overhead press + tricep extension

B: 12-15 KB (RDLs)

C: 10-12 DB narrow squat + hammer curl

Directions: complete a set of each exercise; minimal rest between exercises; 60-90sec rest between rounds; 2-3 rounds.

Optional Finisher:

30-60sec plank drill: 2 shoulder taps + 4 mountain climbers 1-3x; 30sec rest.

Cool Down Stretch: 3+ minutes.

Recommended stretches are at 05:10.

A Few Helpful Notes!

Don't know the exercise written above? Click on it! You'll see a quick, video demo.

Want a more in depth explanation of proper form? Scroll down to watch the video below.

Need help understanding the directions? That's explained, in detail, in the video below.

Helpful hint: reference the video below as you go! 1. Watch the warm-up explanation, then press pause and do it. 2. Watch the mobility explanation, then pause and do it. 3. Watch the Superset A explanation, then pause and do it... and so on :)

Working with a partner? You can switch the order of the exercises in the Supersets so that you can work and rest at the same time! For example: one of you can do Leg Press, while the other does Cable Lat Pulldowns, then swap back and forth.

Need some additional guidance or alternatives for an exercise? Email Cassie: cassie@bstrongbwell.com

Here's the full breakdown:

Jump To The Part You Need

Here are the time stamps for each section of the video so that you can skip ahead to what you're looking for!

Warm-up:
2-3min on a cardio machine
2min mobility series (0:25)

Superset:
12-15 Cable Lat Pulldowns (2:00)
10-15/leg Smith Machine Reverse Lunges (2:10)
60-90sec Rest
2-3x

Circuit:
10-12 KB Overhead Press + Tricep Extension (3:22)
12-15 DB or KB RDL (3:45)
10-12 DB Narrow Squat + Hammer Curl (4:00)
60-90sec Rest
2-3x

Optional Core Finisher:
30-60sec Plank: 2 Shoulder Taps + 4 Mountain Climbers (4:40)
1-3x, 30sec rest between sets

Cool Down Stretch (5:10)