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Office Exercise Plan

Office Exercise Plan - Pushups

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Michele Ryon
 

Michele Ryon is a nationally certified Personal Trainer through NASM, ACE and Cooper Institute. She is also certified through ACE and Cooper Institute as a Group Fitness Instructor. She has 7 years experience as a personal trainer and 13 years experience as a group fitness instructor. She currently works at Gold’s Gym in Maryland. Michele trains 15-20 clients per week, ranging in age from 25-90. She strives to teach proper form and technique to minimize injury and achieve the best results. She stresses the importance of exercise coupled with healthy eating to promote a healthy lifestyle. She provides a full- body workout designed to meet each client’s individual needs. As a group fitness instructor, Michele teaches 6-8 classes per week. Gold’s Gym provides Les Mills classes and she is certified in Body Step-step aerobics, RPM-cycling, and Body Pump-weight training. She provides encouragement and coaching so all participants get the most out of their exercise while having fun.

Office Exercise Plan - Pushups

In this video, personal trainer Michele Ryon teaches stretches and exercises that can be done at the office. Different levels of the exercises are demonstrated, from beginner to advanced. No equipment is required beyond your office desk and chair, but some stability ball exercises are included as an option. Upper and lower body exercises are included as well as stretches for all the major muscle groups.

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Transcripts

Hi. I am Michelle Ryon, a Certified Personal Trainer and I am showing you how to do some exercises and stretches at the office.

Right now, I am going to show you how to do pushups. For pushups, we always want the hands right at chest level, not above your head. If your are a beginner, you can do this against a wall, just put your hands against the wall, feet are going to be away from the wall little bit and your are going to lean into the wall. We always want to keep our coordination strong. Dont let the back arch and sag. For people who are a little bit more experienced, you can either put your hands on the desk or you could use a chair, but make sure you lock the wheels the first. You dont want to roll across the room. So, arms -- intermediate level would be on the arms. Cores tight, keep your head right in line with your spine and lower down, push up. So, if, you dont keep your core strong, your belly is going to be hanging down there. So, we dont want that, we want to keep it strong, keep the body in nice alignment. If your are a little bit more advanced, you can lower your chair down, move the hands to the seat and now you are working little bit harder.

So, we want to do 15 to 20 repetitions, two to three sets, whatever you are ready for. So, thats how we do our pushup. Now, lets move on to a tricep dip.

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