The O.C. Body Shaper offers many different and unique options for working out throughout the day. Here are some routines that take advantage of a few of them, but first let's start out with some exercise basics.
When using the O.C. Body Shaper, keep your feet flat on the floor, shoulder width or slightly wider apart. Sit up straight, do not lean back in your chair. Engage your core by using your abdominal muscles to pull your belly button to your spine.
Breathing is key to exercise as well as life. When exerting effort, inhale before the exertion and exhale during the exertion. Keep breathing throughout the movement and do not hold your breath.
THE 15 MINUTE FULL BODY WORKOUT (Circuit Training)
This workout involves doing all of the Body Shaper "Core Five" movements in 3 sets of 10-12 repetitions each with 30-60 seconds of rest between each set. Do one side of the body then the other with no rest between. Rest for 30-60 seconds and repeat.
Remember to start with the lowest resistance and only increase resistance as you become more comfortable with the Body Shaper and are able to maintain proper form throughout the movement.
This is a great workout for 15 breaks or lunch time but is most ideally done in sets throughout the day, eliminating long periods of low energy output sitting.
|Shoulder Press||10-12 Reps|
|Lateral Raise||10-12 Reps|
|Triceps Extension||10-12 Reps|
|Leg Extension||10-12 Reps|
|Standing Kickback||10-12 Reps|
Adjust resistance as necessary. Rest 30 seconds after the last movement. Repeat two more times.
Variations: SuperSet - Reduce the number of reps to 5-8 and combine 2, or all three, arm exercises into one "superset". Rest 45-60 seconds between each superset and do three supersets. Remember to start with low resistance and work your way up.
It may take a couple weeks to move upwards from the yellow band and add resistance.
This workout involves taking about a minute to "sneak" in a set multiple times throughout the day.
|09:00 am||Lateral Raise||10||Each Arm|
|09:15 am||Lateral Raise||10||Each Arm|
|09:30 am||Lateral Raise||10||Each Arm|
|09:45 am||Triceps Extension||10||Each Arm|
|10:00 am||Triceps Extension||10||Each Arm|
|10:15 am||Triceps Extension||10||Each Arm|
|10:30 am||Shoulder Press||10||Each Arm|
and so on throughout the day doing all exercises.
You can shorten or extend the time between as fits your schedule/fitness level. You can also repeat movements at the end of the complete exercise cycle.
Variations: 1) One body part in the morning, one in the afternoon. 2) One exercise per day all day
ALTERNATING DAYS AND BODY PARTS WORKOUT
Another option is to use any of the previous workout routines with one movement per day. Lateral Raises on Monday, Leg Extensions on Tuesday, Triceps Extension on Wednesday and so on.
This can be done with the 15 Min Break routine, with Supersets, with the "Sneak" routine and other variations as well.
Be careful not to over-train (over exert) any muscle/muscle group by doing too many of any movement/s that target that area.
Always start slow and with the lowest resistance level and be mindful of your body.
Remember with all of these exercises to start with minimal resistance, keep strict form and posture throughout the movement and only increase resistance as you become more comfortable with the Body Shaper, the exercise movements and stronger so that you are able to maintain proper form from start to finish.
Always consult with a doctor before starting any exercise routine.