Insights through Illusion for Daily Living

How to Sneak in a Workout in the Church Office Part 2

Time for round 2

Hopefully you got a chance to put my routine from Part 1 into action this past week.  There is no gym membership required, and you don’t have to drive to the gym after a long day of work. Just grab a few copies of a systematic theology textbook, and you can get ripped from just lifting them…

Recap of the Basis

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 2. Shoulders-Biceps-Triceps

Before we dive in, let’s face it the Shoulders, Biceps, and Triceps are the three muscle areas that really give that “built” look.  Truthfully you can never have too big of shoulders, but biceps and triceps you want a lean but cut look that shows  dense angular muscles. All of what I’m about to teach can be done in the office or hotel room.


Here is an excerpt from one of my favorite blogs on building shoulders with just body weight.


This set of exercises also makes use of the extremely versatile portable chin up doorway bar  that I mentioned last blog.

Bicep Ladder-3 Progressions till failure.

Easy but great exercise using your own body weight to build muscle (one of my favorite and most effective ways to make gains)

You are going to put a chair in front of your Chin up bar.  Place your feet onto the chair at such an angle that you are nearly parallel to the ground (or as close as possible) grab the inner bars that are perpendicular to the chin up bar and begin to curl your biceps lifting your body to the bar.  Do this until you can’t do another rep, then change your angle to make it easier, and repeat until you are almost vertical.

Here is a video tutorial that shows a little more clearly what to do.

Kettle ball or Dumbbell curls. 5 sets 8-10 reps

For starters I recommend about 20 lbs, but do whatever feels good for you, but works you at the same time.
Sit on the edge of your office chair or desk and alternate curls slowly and controlled one at a time.  Make sure you don’t swing them or use momentum, but let the muscle do all of the work.


A lot of people like to ignore the triceps (because they are harder to show when you flex I guess) They are the larger part of your arm muscles and boost the look of your biceps and shoulders all around.

Dips- 5 sets 15-20 reps

Position your chair a few feet from your desk and place your feet on it.  Put your hands down flat about shoulder length apart on onto the flat surface of your desk or hotel bed. let your body sink down making your elbows a 90 degree angle, and then push yourself back up. Again the idea is slow and controlled not bouncy. Change the angle to get the maximum burn.

One arm Triceps Extension 5 sets-8-10 reps

Take your 25 lb kettle ball or dumbbell and hold it straight up above your head in one hand.  Bend at the elbow until the weight touches your back and push the weight back up.  Do with both arms alternating.

I promise you you will build muscle and get strong if you follow this.

Tomorrow wraps up this blog arc with cardio.  Stay tuned and go work out!

What holds you back from working out?

Which of these seems to be the most taxing to you?

2 responses

  1. Hey! Nice blog and great post. That is a very effective shoulder and arms workout with just your bodyweight.
    Thanks for linking to my site 🙂

    August 6, 2012 at 10:39 pm

    • No worries man, I try to get the word out as much as possible. Loving the newest post man about eating plan.

      August 6, 2012 at 10:44 pm

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