Day 47: Exercise Ball at Work Workout

It's "Bring your Exercise Ball and Dumbbells to Work Week!" Sit on your exercise ball for an entire workweek and engage your abdominals and core while you work! Here's a great exercise ball workout for you to do on your lunch breaks. 

Biceps curls: Sit on the exercise ball and hold the dumbbells down straight to the sides of your legs. Bend your elbows one at a time and bring the weights to your shoulders, contracting your biceps. Return to the starting position.
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Triceps overhead extensions: Hold one dumbbell over your head. Keep your elbow tucked and perform dumbbell extensions from behind your head to straight up over your head. Return and repeat with your other arm. 
Dumbbell lateral raise: Hold weights down by your sides. Lift your arms laterally until they're straight out and parallel to the floor. Return to the starting position.
Abdominal crunches: Keep your lower back supported and shoulder blades up and off the ball. Tuck your chin, keep your hands to your chest, and "crunch" down five to eight inches. Return to the starting position. Pull your abs in as you crunch and exhale on the lift!
Perform each exercise for two to three sets of fifteen to twenty reps.  
Stay Fit and Healthy! 
Cindy Whitmarsh

About Cindy:

Cindy Whitmarsh is an 18-year veteran fitness professional. She has a bachelor's degree in corporate and community fitness/nutrition from North Dakota State University, and she holds credentials of ACE Certified Fitness Instructor, ACE Certified Lifestyle and Weight management, and NASN Licensed Sports Nutritionist. She has appeared in multiple infomercials, ExerciseTV features, and various news and fitness segments, is the author of "101 Ways to Workout with Weights" as well as two ultrafit cookbooks, and is a nutrition/fitness consultant to many athletes including San Diego Charger football players, San Diego Charger girls, and professional baseball players. For more information, visit her website or contact Cindy at or (858) 945-6448.

See the complete library of Workplace Fitness exercises.

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