Office Workout Series

Why Office Workouts?

Benefits

✓ Reduce back and neck pain from sitting
✓ Boost energy and focus
✓ Relieve stress and tension
✓ Improve posture and circulation
✓ No sweat, no equipment needed

When to Use

• Morning before starting work
• Mid-morning break (10-11am)
• After lunch (2-3pm slump)
• Mid-afternoon (3-4pm)
• Before leaving work

💡 Pro Tip:

Set reminders every 2 hours to do a quick routine. Your body (and brain) will thank you!

1. Morning Energizer

5 min

Start your day right with this energizing routine to wake up your body and mind.

Standing Desk Stretches

Reach arms overhead, side bends each way - 30 seconds each

Desk Push-ups

Hands on desk, feet back, 10-15 reps

Chair Squats

Stand up and sit down slowly, 15 reps

Neck Rolls

Gentle circles, 5 each direction

Deep Breathing

5 deep breaths, inhale through nose, exhale through mouth

2. Posture Reset

7 min

Combat slouching and forward head posture from computer work.

Chin Tucks

Gently pull chin back, hold 5 seconds, 10 reps

Shoulder Blade Squeezes

Pull shoulders back and down, hold 5 seconds, 15 reps

Doorway Chest Stretch

Arms on doorframe, lean forward, 30 seconds each side

Wall Angels

Back against wall, arms slide up and down, 10 reps

Cat-Cow Stretch (seated)

Round and arch spine while seated, 10 reps

3. Stress Buster

5 min

Quick relief for mental and physical tension during stressful moments.

Box Breathing

Inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec - 5 cycles

Neck Stretches

Ear to shoulder each side, 20 seconds each

Hand & Wrist Stretches

Fingers back, circles, 30 seconds total

Standing Forward Fold

Hang forward, let tension release, 30 seconds

Progressive Muscle Relaxation

Tense and release major muscle groups, 1 minute

4. Eye & Screen Break

3 min

Reduce eye strain and refocus after long screen time.

20-20-20 Rule

Look 20 feet away for 20 seconds

Eye Circles

Move eyes in circles, 10 each direction

Palming

Warm hands, gently cover closed eyes, 30 seconds

Near-Far Focus

Focus on finger close, then far object, 10 times

Blink Exercise

Rapid blinks for 10 seconds, rest, repeat 3 times

5. Lower Body Circulation

8 min

Get blood flowing to combat sitting all day.

Calf Raises

Rise up on toes, 20 reps

March in Place

High knees, 1 minute

Desk Lunges

Hold desk for balance, 10 per leg

Ankle Circles

Lift foot, circle ankle, 10 each direction per foot

Glute Squeezes

Squeeze glutes hard, hold 5 seconds, 15 reps

6. Core Activator (6 min)

• Seated Russian twists
• Chair planks
• Standing oblique crunches
• Desk knee raises

7. Upper Body Tension Release (7 min)

• Shoulder shrugs & rolls
• Tricep stretches
• Wrist flexor/extensor stretches
• Upper back doorway stretch

8. Balance & Stability (5 min)

• Single-leg stands (30 sec each)
• Heel-toe walks
• Standing on toes
• Desk-supported leg swings

9. Afternoon Energy Boost (6 min)

• Jumping jacks (modified/quiet)
• Desk mountain climbers
• Arm circles forward & back
• Quick cardio march

10. End-of-Day Wind Down (8 min)

• Gentle seated twists
• Hip flexor stretches
• Child's pose (at desk)
• Mindful breathing to close

Office Workout Tips

🚪 Find Your Space

Empty conference room, corner of office, or even restroom works. Get creative!

⏰ Set Reminders

Phone alarm every 2 hours. Make it non-negotiable like meetings.

👔 Stay Professional

All exercises work in work clothes - no sweat, no changing required.

🤝 Make It Social

Invite coworkers! Walking meetings and group stretches build camaraderie.

Ready for More?

These office routines are just the start. Check out our other programs for complete workout plans!

Explore All Programs →

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