The Cubicle Workout – How you can Workout at the office

 

Work out at work with the Cubicle Crunch! Exercise Well with Stephanie Mansour

Video taken from the channel: Chicago Sun-Times


 

10-Minute Exercises at Work

Video taken from the channel: uvahealth


 

The Cubicle Workout

Video taken from the channel: Angelo dela Cruz


 

Desk exercises

Video taken from the channel: Ascension Via Christi


 

Exercise at Your Desk! Seated Office Workout for Energy

Video taken from the channel: Caroline Jordan


 

10 Minute Exercises at Work 10 Min Office Workout Exercises Quick Office Workout Routine

Video taken from the channel: 1 Workout a Day


 

Workout at Work Low Impact Total Body Chair Workout Routine by FitnessBlender.com

Video taken from the channel: FitnessBlender


The Office or Cubicle Workout Routine. Warm up: 2 Minutes jogging/marching in place, or walk briefly around the building. 15 Glute Squeezes – Sitting straight in your chair with your feet flat on the floor, contract your glutes and hold for 2-3 seconds so that you raise up. The Cubicle Crunch is a series of exercises and stretches that you can do at work to help improve blood flow and circulation, reduce stress, and stretch out those tight areas of your body.

The. If you have a sturdy workout chair, this is an excellent exercise for working your arms and core. Sit cross-legged in your chair, with your feet on the seat. Place your hands on the arm rests, suck in your stomach and raise yourself a few inches off of the seat.

Hold for 10 to 20 seconds, using your core, hands and arms to maintain the position. When You’re Ready to Upgrade, Exercise at Your Desk. 1. Walk/Jog/Run in Place. 30–45 seconds. 3–5 times.

This one is as simple as it sounds. Stand up from your chair and get to it. Anyone can do 2. Push-Ups. Now, before you panic at the thought of getting on the floor in your office. It only makes sense to use an under-desk treadmill with a standing desk and cannot be used while sitting.

A crank adjustable height standing desk. This is a great desk workout equipment to have because standing desk encourages greater movement throughout your day while helping optimize your cognition, improve focus, enhance collaboration, reduced back and neck pain, increase. Stand straight with your back against the cubicle wall or building wall. Bend at the knees sliding down the wall until your legs form a ninety degree angle (thighs will be parallel to the floor).

Hold this sitting position for 20 seconds to one minute while reading your email. RAISE THE ROOF (20 reps) While marching in place, push toward the ceiling with your palms up and thumbs almost touching your shoulders. Make it harder by holding books or water bottles.

TRICEPS. Work these muscles with your arm workout at your desk by including overhead triceps extensions, as explained by the American Academy of Orthopaedic Surgeons. Sit upright at the edge of your chair and hold one weight with both hands over your head with your elbows fully extended.

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Research shows that prolonged sitting and sedentary time at work is bad for your health. Try these 10 exercises you can do at your desk.

List of related literature:

Someone in an office can do “desk workouts.”

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

If scheduling exercise time is difficult, work it into your day in small increments: Park farther from your office to get in a brisk walk; take the stairs instead of the elevator; use your lunch hour to get in some walking, stretching, or even a half‐hour in the gym.

“Successful Time Management For Dummies” by Dirk Zeller
from Successful Time Management For Dummies
by Dirk Zeller
Wiley, 2015

At the office, shun the lift (unless the man of your dreams is in there) and bound up the stairs (two at a time if you’re feeling really fit).

“How to be sexy: Seduction tips for women” by Infinite Ideas, Helena Frith Powell
from How to be sexy: Seduction tips for women
by Infinite Ideas, Helena Frith Powell
Infinite Ideas, 2011

Other employees take a midmorning walk to get fresh air along with their exercise, while still others keep a set of weights near their desks.

“Working Remotely: Secrets to Success for Employees on Distributed Teams” by Teresa Douglas, Holly Gordon, Mike Webber
from Working Remotely: Secrets to Success for Employees on Distributed Teams
by Teresa Douglas, Holly Gordon, Mike Webber
Barrons Educational Series, 2020

You might have noticed that a number of the tactics in the book incorporate body movement and non-sedentary behavior—walking (#38), standing up, and using a treadmill desk (#13), for instance.

“My Creative Space: How to Design Your Home to Stimulate Ideas and Spark Innovation” by Donald M. Rattner
from My Creative Space: How to Design Your Home to Stimulate Ideas and Spark Innovation
by Donald M. Rattner
Skyhorse, 2019

By “work” I don’t mean your job but rather the physical act of moving something, such as standing up while doing a squat exercise with a heavy barbell on your shoulders in the weight room.

“The Power Meter Handbook: A User's Guide for Cyclists and Triathletes” by Joe Friel
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes
by Joe Friel
VeloPress, 2012

Have your exercise clothes and shoes out, waiting for you, and have your workout already planned.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

Half of the room can hold the equipment, or put all the workout stations around the outside perimeter of the room.

“Motivating and Inspiring Teachers: The Educational Leaders' Guide for Building Staff Morale” by Todd Whitaker, Beth Whitaker, Dale Lumpa
from Motivating and Inspiring Teachers: The Educational Leaders’ Guide for Building Staff Morale
by Todd Whitaker, Beth Whitaker, Dale Lumpa
Eye on Education, 2008

■ Spending as much of the workday as possible at a standing workstation or treadmill workstation (full details on my current office setup are in the video at BeyondTrainingBook.com/standingoffice).

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

If there’s a gym in your office building, that’s the best way to go.

“The Art of Cheating: A Nasty Little Book for Tricky Little Schemers and Their Hapless Victims” by Jessica Dorfman Jones
from The Art of Cheating: A Nasty Little Book for Tricky Little Schemers and Their Hapless Victims
by Jessica Dorfman Jones
Pocket Books, 2007

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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9 comments

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  • Love this workout! I have Rheumatoid Arthritis and its hard to find exercise programs that I can manage. My left knee is pretty bad but I have been getting through this workout and finding my range of movement getting better! Thank you so much.

  • I’m excited about this workout because I think it will be great for my mom who needs to workout with a chair right now. I found it by searching for “chair leg exercises” on YouTube with a minimum duration of 20+ minutes. I tried searching for it on FitnessBlender.com since I go there a lot to search for super specific workouts but I didn’t find this one there. It would be super awesome if it was listed there too.

    Also, will you guys be doing any others like this? Maybe for people with disabilities or limitations? Those types of workouts are SOOOO hard to find. Most of them are so mild and easy that there is no way to work up a sweat and get your heart rate to a decent level. I really want my mom to do your training stuff because I’ve been doing it for a couple years and LOVE it. I know it would be a good challenge for her.

    And I tell all my friends about you guys all the time!!!

  • I have been searching for a good low-impact shaping workout to do at home. Having a vascular condition known as fibromuscular dysplasia or FMD makes it difficult to exercise, because the overexertion can facilitate stroke and heart attack. This is great!

  • Thank you so much for this workout! It was still intense and difficult (especially with the dumbells) and I really loved the exercises. It’s so creative.:)

  • Just tried this out at my desk and I feel so much better. I have a very relaxed job and I have quite a bit of downtime while I’m here so office exercises are something I’m growing increasingly fond of

  • I think it’s counterproductive to rest after every single move to watch the next one, even just to switch sides. There’s a voice over talking through the move. Plus, the moves would surely be mastered once the workout has been done a few times.

  • A dream come true, I try these exercise today and feeling so much energy. I now to work out because I am not capable of stand on my feet for long times.Some exerciseI was able to and other I couldn’t but just doing the one that I can make me feel better. I wish I could down load this workout. I will book  mark it for now.

  • Yes this is day two following this video. On day one i trembled but i liked it. I felt instant relief on my lower back. I doing this video on Monday Wednesday and fridays. For two weeks then im going to pick another video on your play list. Thank you so much for you channel

  • Very helpful! I work behind a desk and after work I have to rush home to get my nine month old then straight to cooking and cleaning. After bathing her for bed I feel like I have no time for exercise which I really need to put it in my daily plans. But from watching your video this will allow me to have my daily exercise while at work. Thanks for sharing I’m loving it