Work It Out At Work!

It can be tough to get in your workouts during the summer. Lots of travel plans, temptation of happy hour, or just choosing to bum around at the park, it’s inevitable that our workouts end up being last on our list. I admit that I’ve skipped a few workouts to hit the beach instead. So if your summer schedule is packed and you just can’t find the time…well there is hope!

If you’ve got just 15 minutes at work (and you know you do!), there’s no excuse not to sneak in a quick workout so you can at least maintain and keep your body fit. Try these exercises and stretches and build a mini workout in your office.


Sliding Split Squat


  1. Stand up straight with one foot on a rolling chair.
  2. Start sliding the chair back as you bend the front knee into a right angle.
  3. Slightly lean your torso over the front leg but keep your back straight.
  4. Slide the chair back to the front leg, repeat, and switch leg.

Try 3 sets of 15 repetitions.


Push Ups


  1. Set your body up in a plank position against your desk with straight arms set shoulder width apart.
  2. Bend your elbows into a right angle lowering your body towards your desk.
  3. Keeping elbows in line with the shoulders.
  4. Then press yourself back up.

Try 3 sets of 20-30 repetitions.




  1. Place your chair slightly behind you to give yourself a boundary.
  2. Set your feet hip width apart, extend your arms straight, and begin to bend your knees moving your hips back towards the chair.
  3. Try not to sit fully into the chair instead tap the chair gently and then stand right back up.
  4. Make sure to keep your knees in line with your toes and don’t allow them to move past your toes when squatting.

Try 3 sets of 20 repetitions.


Tricep Dips


  1. Move your chair up against a wall or desk so it doesn’t move.
  2. Place your hands on the edge of your chair and extend your legs straight but keep your back close to the edge.
  3. Bend your elbows to a right angle, aligning the elbows with your shoulders, then press yourself back up.
  4. To modify, bend your knees and place your feet flat on the ground.

Try 3 sets of 15 repetitions.


Walking Lunges


  1. Take a big step forward bending both knees to a right angle.
  2. Then step the back leg forward next to the front leg or into the next lunge step.
  3. Make your way down a long hallway or just step forward and back in a smaller space.
  4. Make sure your front knee doesn’t go past your toes.

Take 40 lunge steps total (can be broken up into 4 sets of 10 steps).


Chest Stretch


  1. Stand right next to a wall or filing cabinet and raise your arm back and up so your inner arm is resting against the wall.
  2. Try to keep your shoulders in line and your arm as straight as possible.
  3. Switch arms.
  4. Hold for 30-40 seconds.

Figure 4 Hip Stretch


  1. Sitting in your chair, bend one knee and place the foot on the other knee.
  2. Make sure to flex the foot to stabilize the knee.
  3. Lean forward towards the top leg, keeping your spine straight with a slight arch in the lower back.
  4. Switch legs.
  5. Hold for 60 seconds each leg.

Hip Flexor Stretch


  1. Set your legs up in a very long lunge making sure your front knee is right above the ankle and position the back knee as far back as you can.
  2. Keep your hips in a straight line.
  3. Drop your hips forward as you lift your chest up, placing your hands on your front knee to stabilize and assist with a straight back.
  4. Switch legs.
  5. Hold for 40-60 seconds each leg.

Seated Spinal Twist


  1. Sit up straight in your chair.
  2. Turn your torso to the right, keeping your hips anchored and rotating only at the waist.
  3. Hold on to the back of the chair and right knee to assist with a deeper twist.
  4. Look over your right shoulder.
  5. Make sure to keep a slight arch in the lower back and your upper back straight.
  6. Repeat on the left side.
  7. Hold for 30 seconds each side.

These exercises and stretches can be done as many times as you’d like throughout the day. It doesn’t take any equipment or much space so really, there are no excuses.