Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
WORKOUT:
OVERVIEW:
Get ready to get your heart rate up and muscles pumping with this full body and cardio strength under desk elliptical workout! Grab your under desk elliptical and a pair of dumbbells and let’s sweat. For this workout, you’ll be pushing the resistance on your under desk elliptical as high as you feel comfortable for some intense cardio intervals, alternating with a full body dumbbell strength circuit all from the comfort of your sofa or office desk!
WORKOUT DETAILS
WARMUP
- Warmup: Chair Squats
- Warmup: Head Rolls
- Warmup: Side-to-Side Neck Stretch
- Warmup: Shoulder Circles
- Warmup: Arm Swings
- Warmup: Easy Pace, Resistance 1 – 2 minutes
CARDIO INTERVALS
- Cardio Interval – 1 minute
- Rest – 30 seconds
- Cardio Interval – 1 minute
- Rest – 30 seconds
- Cardio Interval – 1 minute
- Rest – 30 seconds
- Cardio Interval – 1 minute
- Rest – 30 seconds
DUMBBELL WORK
- Dumbbell Work: Chair Squats – 40 seconds
- Dumbbell Work: Calf Raises – 40 seconds
- Dumbbell Work: External Deltoid Rotations – 40 seconds
- Dumbbell Work: Curl-to-Overhead Press – 40 seconds
- Dumbbell Work: Oblique Twist – 40 seconds
- Rest – 30 seconds
CARDIO INTERVALS
- Cardio Interval – 1 minute
- Rest – 30 seconds
- Cardio Interval – 1 minute
- Rest – 30 seconds
- Cardio Interval – 1 minute
- Rest – 30 seconds
- Cardio Interval – 1 minute
- Rest – 30 seconds
DUMBBELL WORK
- Dumbbell Work: Chair Squats – 40 seconds
- Dumbbell Work: Calf Raises – 40 seconds
- Dumbbell Work: External Deltoid Rotations – 40 seconds
- Dumbbell Work: Curl-to-Overhead Press – 40 seconds
- Dumbbell Work: Oblique Twist – 40 seconds
COOLDOWN
- Cooldown: Easy Pace, Resistance 1 – 1 minute
- Cooldown: Hamstring Stretch (Right)
- Cooldown: Hamstring Stretch (Left)
- Cooldown: Shoulder Stretch (Left)
- Cooldown: Shoulder Stretch (Right)
- Cooldown: Overhead Reach
END WORKOUT
Add Your Name & Email
Please enter your name and email to continue.We won’t display your email publicly.