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30 Day Work Fit Training Program

30 Training Programs

About this course

What is the 30 Day "Work Fit" Training Program?

I have personally created a step-by-step 30 day progressive program to maximize the results of the Busy Bee Body resistance band kit and can be adopted into the busiest of work schedules. You get the exact blueprint you need to succeed!

What's included

This program will guide you through all of the exercises, showing you proper form and technique. You will also receive a daily list of exercises and stretches.

You can complete these routines at work, at home, or while traveling, all at your own pace, on your own schedule.

The key to seeing changes is consistency. Form is very important.

What you should achieve

This program will give you the tools you need to succeed. Tighten and tone your body, improve your posture, and lessen your back pain with these simple moves. So if you can give me 15 minutes a day, I’ll have you looking and feeling better by the end of this month!

 

Bekah "your trainer" Morgan

Course Structure

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30 Day Work Fit Training Program – Day 1

For the first day, you will start with all seated exercises. This way, you can begin to get a feel for the bands and the resistance. Remember to use control, and not just race through your set mindlessly. Work at your own pace, in your own time. Your goal is to complete 3 rounds of the circuit today. You will be using one short tube, attached in the handles, for all of the exercises. When these exercises become easy, you can add an additional band inside the handles for extra resistance.

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30 Day Work Fit Training Program – Day 2

Yay! You made it to day 2! Today, we will focus on lower body exercises and stretches. People are sitting way too much now a days, which cause the hip flexors to become tight and the glutes become weak. This leads to back pain, knee pain, and discomfort. It is important to activate the hips and glute muscles regularly. These exercises and stretches will help increase hip mobility and flexibility, along with hip/glute strength, balance and stability.

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30 Day Work Fit Training Program – Day 3

Today, you will be focusing on the postural muscles. These are the smaller muscles that are typically weak and underworked from sitting hunched over at a computer all day. Prolonged sitting and computer work, and looking down at our phones and ipads, causes rounded shoulders and forward head posture. Did you know that every inch of forward head posture can increase the weight of the head on the spine by an additional 10 pounds?! It's not uncommon for the average person to be walking around with a head that has migrated 3 inches forward from their shoulders. This wreaks havoc on our health and causes pain and discomfort. These exercises will help address postural dysfunction. 

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30 Day Work Fit Training Program – Day 4

Today you will use your long tube, light resistance. I love using bands b/c you get tension on the way up and down (as opposed to dumbbells) and you can control the resistance based on where you stand and where you hold the band. 

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30 Day Work Fit Training Program – Day 5

Today you will be trying out the door anchor attachment. These are my favorite! There are so many fun exercises you can do using the door anchor. We will start by working with just the short tube today. Run the tube through the door anchor. Attach handles and place anchor in door. 

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30 Day Work Fit Training Program – Day 6

Today we will be working the biceps using the long tube, heavier resistance. Attach the heavy tube inside the handles. Aim for 3-4 sets of these exercises. You can complete them at any time throughout your day.

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30 Day Work Fit Training Program – Day 7

You’ve made it through your first week of the program! Great job! Hopefully you are already starting to feel stronger and more flexible. Remember, consistency is the key. It all adds up. Each day, your muscles will learn how to better activate and “turn on. “ It’s important to maintain a mind-muscle connection during each set. Focus on each rep. Use control and try not to zone out. Each week you will be able to do more reps with better form.

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30 Day Work Fit Training Program – Day 8

Welcome to your second week of the program! Today you will be focusing on the hips and glutes. You will need your mini loop bands. Start with the lighter resistance in the beginning, and work up to the heavier band. Remember, these muscles are not used to working. So, if you go too heavy and sling the leg, other muscles will jump in to do the work. Use control and focus on the glute muscles activating.

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30 Day Work Fit Training Program – Day 9

Today you’ll be focusing on the shoulders. You’ll need your long tube and a short tube. Try your light resistance long tube first. If you feel ready for more resistance you can switch out to the medium resistance for the next 2 sets.

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30 Day Work Fit Training Program – Day 10

Today is all about the arms- the biceps and triceps. For the biceps, you can choose to do a  seated or standing version of the single arm bicep curl, with your short tube. Or, you can do the standing version, double arm curl, with feet on the band. For the triceps, you will need your short tube for the Tricep Toner, and the long tube (try the medium resistance) for the standing Tricep Press Overhead.

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30 Day Work Fit Training Program – Day 11

Posture is the focus for today! These small and underworked muscles are used to sitting all hunched over all day. That means they need regular activation and focused attention to wake up! You’ll be doing the 4 move posture series with the mini loop band first, and then finishing them off with your short tube. Remember to use your lightest resistance mini loop. If there is one move I’d like for people to do all the time, it’s the ACCORDION! You can do this exercise every day! If you can take a 30 second break here and there throughout your day, do this move as often as you can. It will help counteract all the slouching that comes with working in an office!

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30 Day Work Fit Training Program – Day 12

You’ll be using my fav again today! The door anchor! This time you’ll be using the light resistance long tube. It’s important to stay light with these exercises. It’s all about form and control and focus.

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30 Day Work Fit Training Program – Day 13

Today you’re just going to try and get 6 sets of the Seated Booty Blaster exercise completed at your desk. Use your heavy resistance mini loop band. Work at your own pace. Take breaks throughout the day. Do a set. Then go back to your work. Alternate these sets with the Seated Hip Stretch and the Standing Hip Flexor Stretch.

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30 Day Work Fit Training Program – Day 14

Today will be a full day of stretching to finish off your second week of the program. Try to relax into the stretches. Don’t bounce or jar the movement. Hold each stretch for 10-20 seconds.

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30 Day Work Fit Training Program – Day 15

Guess what? You’re half way through your 30 day program! You are doing awesome for sticking with it! We will be adding in a little more volume this week. By now, your muscles should be activating more easily, and you should be getting used to the form and technique. Remember, the mind-muscle connection is extremely important. Focused, frequent stimulation of the muscles throughout the day is one of the best things you can do to counteract all the sitting and slouching that typically comes with an office job. 

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30 Day Work Fit Training Program – Day 16

Today you’ll be using the door anchor from the low position. That means you will attach the band underneath the door. You will need your medium long tube.

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30 Day Work Fit Training Program – Day 17

Today we’re focusing on the hips again. The majority of desk workers do not get sufficient muscle activation in their hips on a daily basis. The average American sits 13 hours a day. This staggering amount of inactivity causes an imbalance of the hip musculature. Combine hours of sitting and tight hip flexors, with lack of regular glute activation and you get back pain and discomfort. So, try not to sit so much all day. Get up and do hip flexors stretches throughout the day. Make sure the glutes are activated frequently. Focus on contracting the glutes during these exercises.

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30 Day Work Fit Training Program – Day 18

Today is all about the shoulders! It’s important to keep your shoulders healthy and injury free. Posterior shoulder activation is especially important for people who sit all day with rounded shoulders and terrible posture. These exercises will help by strengthening the commonly weak muscles like the rhomboids, rear delts, middle & lower traps.

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30 Day Work Fit Training Program – Day 19

Today we will be focusing on the back using the door anchor. You will start with the short tube and finish with the long tube. You should feel sooooo good after you do these exercises! So many people suffer from back pain. It’s important to keep those muscles activated and strong. Remember to stay controlled during your reps. Squeeze the back muscles and try to really feel the muscles contracting.

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30 Day Work Fit Training Program – Day 20

Today will be a mix of a few different things. You’ll be doing a little lower body, a little upper body, and some stretching. Try not to zone out during your reps. Make every one count. It all adds up! So, try and squeeze in a quick set when you have a chance during the day. It’s all about consistency!

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30 Day Work Fit Training Program – Day 21

You will be doing some stretches today to finish off your third week. Remember to breathe during the stretches and don’t force the range of motion. Your flexibility and mobility will continue to increase as you stay consistent with this program.

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30 Day Work Fit Training Program – Day 22

Wow! We’re already in the last week of the program! I want to commend you for sticking with it! Consistency is what pays off. This week we’ll be adding a little more volume and increasing your reps per set. The key is taking breaks throughout the day and squeezing in a quick set of exercises and stretches. You don’t have to complete all of this at one time. Frequent activation throughout the day works best. For today, you’ll need all your mini loop bands.

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30 Day Work Fit Training Program – Day 23

Today is all about working the pulling muscles: your back and biceps. The pieces of equipment you’ll need for today will be one short tube, the door anchor, and one long tube (either medium or heavy).

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30 Day Work Fit Training Program – Day 24

Today, I want you to try and complete 3 sets of side steps with your mini loop band, as well as 3 sets of the Tricep Toner, and 3 sets of the Standing Single Arm Tricep Overhead. It’s important to work the tricep muscles. The back of the arm is one of the first places to show fat deposits, so strengthening the tricep will help tighten and tone that area. 

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30 Day Work Fit Training Program – Day 25

Today’s routine will have your shoulders burning! We’ll be working the entire shoulder girdle with this series of exercises. You will start with your short tube for the first 3 exercises, then switch out to a long tube for the last 3 exercises. If you feel like you’re slinging or having to jerk the range of motion, make sure you lighten your band resistance to maintain control throughout your reps.

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30 Day Work Fit Training Program – Day 26

Today we’ll be using my favorite again, the door anchor! If you don’t have a space to use this at work, just set it up at home and run through this workout as a circuit. Aim to take about 45 seconds break between exercises and between sets. You can either do one exercise, for 3 sets in a row, and then move on to the next exercise. Or you can do all the exercises in a row, repeating the circuit 3 times. 

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30 Day Work Fit Training Program – Day 27

Today we’re going to focus on the hips, glutes and biceps. You will alternate between a lower body exercise, and then an upper body exercise.

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30 Day Work Fit Training Program – Day 28

Today will be a lighter day of Wall Slides and stretching. Wall Slides are an incredibly effective exercise and should be done regularly. These are also great for women to do throughout their pregnancy, as well as postpartum. Pregnancy and breastfeeding cause changes in your posture.  During pregnancy, and after the baby arrives, with all the feedings, the shoulders start to round forward. These postural changes can create tension and pain. Pregnant and new moms should do these regularly to help strengthen the muscles between your shoulder blades to help open up the chest and draw strain out of your neck and shoulders. Remember, the goal is to keep your back pressed against the wall as best you can. Slide your arms up the wall, maintaining contact the whole time. Aim for 5-10 reps each set.

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30 Day Work Fit Training Program – Day 29

I can’t believe we’re already on day number 29! Today, you will need all of your mini loop bands, as well as your short tube. 

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30 Day Work Fit Training Program – Day 30

Wow! I can’t believe we’ve made it through all 30 days already! Congratulations if you completed the full 30 day program! You should now be able to tell a difference in your strength, flexibility, mobility and posture. You have made a great decision to be proactive about your health. Consistency is the key. So, don’t stop now! Keep it up! Frequent activation of key muscles helps to correct poor posture and a host of muscle function problems that occur from sitting at a computer all day. Busy Bee Body’s combination of exercises, stretching, and activation techniques help to stretch the overactive muscles and strengthen the underactive muscles. This leads to better posture, less pain, and a stronger, more confident you!

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