How to Get Ripped in the Church Office
Time is the Main Issue
Let’s face it being in an office or in my case in hotels around the country that don’t often have a great gym, can really put a damper on your workout routine. It would be easy to drive the extra miles to a gym during the time that you don’t have during your packed and busy day, and work out there…right?
Sometimes it’s easier to just let the idea of working out go. Why am I even mentioning this on the blog? Our body is a temple. We are to give God our everything not just spiritually, but physically as well. I really believe that God wants us to be in good shape and honor him with our bodies. The problem is though, it’s truly hard to find time for a good workout that is both effective and time manageable. Which is why I have developed the following two day split that you can do in your church office during lunch.
Obviously diet plays a heavy part, but let’s focus on what you can do in your church office or hotel room today to build lean and strong muscles, while burning fat.
The idea of this plan is to have zero equipment, at max a kettle ball or two dumbbells, and a chin-up bar that can be easily stowed in your office or luggage.
Day 1. Chest-Back-Abs
The idea is for quality here not necessarily quantity. You want to build your chest muscles without developing bloated baggy looking pecs that comes from ridiculous amounts of pushups. So we are going to focus on two exercises that will develop key areas of the chest that will build the right kind of muscle in the right area.
Pushups- 4-5 sets of 8-10 reps.
The idea is to do them slowly with perfect form. This will build strength as well as dense angular muscles.
Incline Pushups- 4-5 sets of 8-10 reps.
This may sound a bit redundant being that we just worked pushups, but placing your feet on a surface such as your office desk or hotel bed raises the focus of the exercise to your upper pecs which help shape them better and avoid that “moob” look.
Hands down the best back exercise are pullups. If you have the availability to hand one of the portable chin up doorway bar that you can get at Walmart for $20 bucks then by all means do it.
Chin-ups (If bar is available) 5 sets to failure-
First few weeks do as many as you can to failure. If you can’t do a pull up or chin up, don’t be discouraged you will build into it. Start by hanging and putting your feet on the floor and assist the lift with your legs however much or little you need to do so. You will eventually build the strength and be doing pullups unassisted in no time.
Kettle ball or Dumbbell low row. 5 sets 8-10 reps
For starters I recommend about 25 lbs, but do whatever feels good for you, but works you at the same time.
Bend at the waist at about a 45 degree angle while keeping your back straight as a board. Bend slightly at the knees and pull your weight up to the lower rib cage. Do it slowly and feel the tug on your lats.
You would think that I would instantly recommend sit ups or crunches, but I say no. Try to stay away from them as they can really strain your back, without very much payoff.
Planks- 5 minutes total however many sets it takes.
Get into pushup position but then drop to your forearms instead of on your hands. Keep your body straight and hold this position for 1 to 2 minutes. Do however many sets it takes for 5 minutes. This strengthens your core and your abs in ways that you couldn’t imagine. Plus it’s easy on the back!
Leg lifts/Ab-wheel modified 5 sets 10 reps
If you have the pull up bar mentioned above then hang from the bar and slowly lift your legs up to your chest. If it’s too hard at first then do it with your knees bent. The idea is to get it to where you are lifting your legs as straight as possible to your chest. This works the lower abs gut area that we all desperately want to see go away.
Ab Wheel Modified-
If you don’t have the pull up bar then get down on your hands and knees place your hands close together. You should be about “table-top” distance from your knees with your hands. Start the set by sliding your hands about 6 inches away from your start. Hold for 6 seconds and then move 6 inches further and hold. Do this until you are stretched almost all the way out hold and then reverse and hold.
This is Day one of a two day split. The next blog will focus on day 2 which is Shoulders/Biceps/Triceps. Then I will finish it off with the much needed cardio segment. Enjoy and let me know your thoughts about the routine.
I promise you you will build muscle and get strong if you follow this.