Balance Dome Workout

Exercises

1. CROSSOVER LUNGE1. Stand upright with your arms by your sides.2. Step forward and across in front of your other leg, lowering your body down and leaning your torso slightly forward. Push down on your front foot to return to the start position.

2. FRONT RAISE1. Stand with feet hip width apart, facing forward with hands at hip level holding the resistance bands. Raise the arms directly in front, palms facing down and finishing at eye level.2. Lower back to start position and repeat. Ensure your back is still during the exercise.

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RATING SYSTEM FOR SHARED OFFICE SUITABILITYThe rating system used for Shared Office Suitability is our exercise guide for differing work environments. Work environments vary widely so exercises that may be deemed acceptable for one workplace may be quite inappropriate in another. Firms which already have adopted standing at work schemes could be judged as having a rating system of one level higher than a purely seated office, i.e an exercise with a Shared office Suitability of 3 could be considered as a 4 in an office where many employees routinely stand. Classification is based on both level of distraction to a co-worker and level of social acceptability in a work's setting.

Rating 1: In general, exercises involving lying on the floor or across a piece of apparatus are considered only suitable for home workers. Least suitable for shared office.

Rating 2: Exercises involving vigorous movements particularly when standing are classed as suitable for homeworkers and those with a private office.

Rating 3: Exercises requiring less vigorous movements which may be suitable for shared office (again very workplace dependent). Typically, these would be seated exercises where arms are raised above the head but could involve standing exercises.

Rating 4: Generally, this relates to seated exercises where arms do not exceed shoulder height and should be fine for an open plan office environment.

Rating 5: Exercises which should be acceptable in any environment involving small discreet movements (such as isometric contractions or stretching). Most suitable for a shared office.

4. BENT OVER LATERAL RAISE1. Stand with feet hip width apart on the dome, bends at the hips with upper body leaning forward and back straight.2. Hold resistance bands close to the hips and extend laterally, keeping a slight bend at the elbows until hands are at eye line. Lower to the start position and then repeat.

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7. DIPS 1. Grip the edge of the dome with palms flat against the base, feet hip width apart and flat on the floor.2. Bend at the elbows and lower into a dip, feeling the exercise on your triceps. Keep the rest of your body still with only feet touching the floor and push back up into the start position.

8. FLY 1. Lie with your upper back on the ball holding dumbbells straight up over your chest.2. Lower the dumbbells out and away from your body in an arc down to shoulder level, keeping your arms as straight as possible. Raise the dumbbells back up over your chest.

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3. PRESS UP1. Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor.2. Push up to a straight arm position. Lower your body back to the start position and repeat.• Keep your back flat and your hips in line with your shoulders throughout.

5. BENT OVER ROW

1. Hook the bands around the resistance knob to shorten and hold with arms straight. Start with legs slightly bent and back straight.2. Pull the arms up level with the chest, lower under control and repeat.• Try to establish a rhythm and maintain regular breathing patterns. Avoid looking down at the feet. Keep the back straight and head up.

6. BICEP CURL

1. Stand shoulder width apart on the balance dome, hands lowered palms facing out.2. Curl both hands up towards the shoulders whilst keeping the elbows tucked tight against the trunk.

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9. DOME CRUNCH1. Lie face up across the dome, arms behind at the head or fingers at the temples, feet in the air with knees bent.2. Without leading with the head bring your upper body up towards your knees. Lower, rest for a second and repeat.• Avoid over extending your back during this exercise.

10. SPINE TWIST 1. Stand upright holding a pilates ring in order to keep your arms parallel.2. Turn your head and shoulders to one side, twisting your torso. Twist to the other side and repeat.• Do not restrict the breathing when stretching. Try to maintain a normal breathing pattern.

11. BACK EXTENSION 1. Lie face down across the dome with hands behind the head or fingers at the temple.2. Lift the feet 2-3 inches off the floor immediately followed by lifting your chest a few inches off the floor and hold for 2-3 seconds.• Avoid hyper extending, inhale as you come up, exhale as you come down.

12. KNEELING LATERAL RAISE

1. Maintain a good stepping action to the full range of movement and keep the arms straight.2. Lift the hands out to the sides to shoulder height. Lower under control and repeat.• Avoid looking down at the feet. Keep the back straight and shoulders back.

13. KNEELING SHOULDER PRESS1. Maintain a good stepping action to the full range of movement and press the hands vertically above the head.2. Lower under control and repeat.

14. SIDE BEND1. Stand and while holding a handle to one side, bent over slightly to that side.2. Bend your torso to the opposite side, moving through your midsection.

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15. SIDE LUNGE1. Stand upright with your arms by your sides.2. Take a step to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg. Push off your outside foot to return to the start position. Repeat with the other leg.• Keep your trailing leg straight.

16. LATERAL RAISE 1. Maintaining balance while keeping the arms straight.2. Lift the hands out to the sides to shoulder height. Lower under control and repeat.• Avoid looking down at the feet. Keep the back straight and shoulders back.

19. ALTERNATE UPRIGHT ROW1. Maintain a good stepping action to the full range of movement and while keeping the arms close to the body.

2. Raise the hands alternately up level with the chin. Lower under control and repeat with other arm.

20. ABDUCTION 1. Stand on the Balance Dome holding the handle with the arm to the opposite side.2. Raise your arm diagonally up and across your body, keeping it straight. Finish with arm fully extended up over the shoulder.

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17. POWER STEP UP

1. Stand upright with one foot on a step with your arms at your sides.2. Push off the top foot and drive up with your arms, coming up off the step.• Land with the top foot on the step and the other foot on the floor.

18. SQUAT JUMPS

1. Stand on the dome with the legs bend on the knees and your arms by your sides.2. Push up and jump while keeping stability. Keep your arms by your sides. Relax a bit and repeat.• Drive straight up into the air aiming for lots of height.

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