Start the Presses! (Alternating Overhead Arm Presses*)

It's National Library Week! Let's celebrate by grabbing two books and following the directions below:

1. Stand, holding a book in each hand (click here for our Book Weight Chart) and in alignment with your ears (elbows bent parallel with the floor).

2. Looking straight ahead (neck in neutral position), press the right arm up, while keeping the left arm in place.

3. Engage the abs to keep the rest of the body stable. Make sure not to arch your back as you press the book weights up.
4. Lower the right arm to starting position, press the left arm up overhead.
5. Alternate 10-12 times.
6. Complete 1-3 sets.
7. Be sure to keep the movements slow and controlled.

*If you are familiar with the traditional overhead press (arms lifted upwards at the same time) this variation offers a safer alternative because there is less risk of pinching a nerve in the neck area. Also, by alternating the arms, one arm is holding its position while you press up with the other arm, making the move more difficult. As an added bonus, your abs and back will work harder to keep your body steady during this exercise!

One Arm Row

1. While holding a book in your right hand (see book weight chart from January 25, 2014) place your left knee on a wheel-less chair and bend forward so that your torso is parallel to the floor. Try to keep your back as straight as possible (this might be challenging for some).
2. Your right arm should hang straight down.

3. Bending your elbow, lift the book up until your upper arm is parallel to your body or just beyond horizontal.

4. Hold for 1-2 seconds and then bring back down to starting position.
5. Repeat 10-12 times to complete 1 set.
6. Switch sides.
7. Do 1-3 sets on each side.
8. Try to keep your back straight throughout. Only your arm should move.

Get in Shape at Your Desk

Stuck at your desk all day? We all know that too much sitting is linked to obesity and heart disease. Try fitting in these exercises during your day (on your break of course).

Seated Crunches
Targets: Abdominals

1. Sit up straight in your chair.
2. Grab hold of the armrests.
3. Tighten your abdominal muscles and then bend your body forward.

4. Stay in this position for 5-10 seconds before returning to the start position.
5. Repeat 25-30 times.
6. If your break is not yet over complete 2 sets and then go to the next exercise!

The Desk Pushup*
Targets: Arms and Shoulders

1. Stand up and face your desk.
2. Place your hands, shoulder-width apart.
3. Step back so you’re about three feet away from the desk.
4. Keeping your back and legs in a straight line, lower down until your chest almost touches the desk.

5. Push yourself back up.
6. Repeat 15-20 times completing 2 sets.

*This exercise can also be done while standing at the copy machine!

Farewell to Arms (or Rather Fat Arms)

Single Arm Side Raises
1. Standing with feet hip-width apart hold a book (please refer to our book weight chart entered on our blog on Saturday, January 25, 2014 for the proper weighted book).
2. Hold the book in your left hand with your left palm facing your body, resting at your side.
3. Without leaning back, slowly lift your left arm slightly to the left as shown below(so it is not directly to your side or your front).
4. Hold for a count of two then return to starting position.
5. Repeat 10-12 times to complete 1 set.
6. Switch sides.
7. Do 1-3 sets on each side.

Upright Row
1. Standing with feet hip-width apart hold a book in your left hand in front of your body with your palm facing your thighs (please refer to our book weight chart entered on our blog on Saturday, January 25, 2014 for the proper weighted book).
2. Slowly bend your left arm at the elbow and bring book up to chest level so that your arm is parallel to the floor and level with your shoulder.
3. Slowly bring it down to starting position.
4. Switch book to your right hand and repeat steps 2 and 3.
5. Do 10 on each side for a total of 20 repetitions.
6. 1-3 sets on each side is a good start.

Tricep Kick-backs

This exercise will help you get rid of your underarm jiggle.

1. Stand to the side of a wheel-less chair, knees soft, holding a 2-3 pound book in your left hand (please refer to our book weight chart).

2. Position right knee on the chair, bend at the waist, keeping your abs tight, with upper body and left arm parallel to the floor.

3. Your upper left arm is not moving at all, it should remain close to the body.

4. Extend your left forearm straight up.

5. Squeeze your triceps at the top.

6. Bring left arm back to start position and repeat 12 times.

7. Switch sides with your left knee now on the chair and the book in your right hand.

8. Repeat steps 2-6.

Let's Get Started With Bicep Curls

1. Grab 2 copies of the hardcover Harry Potter and the Order of the Phoenix. This book is approximately 3 lbs.
2. Standing straight, place one book in each hand, palms facing up so that the book is horizontal, your fingers are on the bottom of the book, thumbs on top.
3. Your arms should be at a 90 degree angle, elbows close to your body.

4. Slowly lift the books up towards your shoulders and then slowly bring them back down to your starting position. Notice everything is done slowly!

5. Repeat 15 times, rest for 10 seconds, and do another 15 or until a patron needs your help (just kidding, you are not to do this on work time!).