Time_32x32 15:00    Intensity_casual_32x32 Casual    Target_32x32 Full Body    Ic_workout_dumbbell_32x32 Dumbbells
Sad but true: people spend 9.3 hours a day sitting. This workout introduces you to what can be done on/off your booty! Whether you're at home or at the office, use a sturdy chair and clear wall as your exercise props and get moving. If you like this workout, complete our new Office Exercises & Stretches Program!

Exercises

1 round of:
Chest Openers
Chest Openers

50 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls

50 seconds
Alternating Side Reaches
Alternating Side Reaches

50 seconds
March in Place
March in Place

50 seconds
Rest
Rest

15 seconds

1 round of:
Wall Push Ups
Wall Push Ups

50 seconds
Rest
Rest

15 seconds
Seated Cross Body Crunches
Seated Cross Body Crunches

50 seconds
Rest
Rest

15 seconds
Wall Push-Ups with Leg Lifts
Wall Push-Ups with Leg Lifts

50 seconds
Rest
Rest

15 seconds
Seated Bicycle Crunches
Seated Bicycle Crunches

50 seconds
Rest
Rest

15 seconds
Seated Bicep Curls
Seated Bicep Curls

50 seconds
Rest
Rest

15 seconds
Shadow Boxing
Shadow Boxing

50 seconds
Rest
Rest

20 seconds

1 round of:
Right Hamstring Stretch
Right Hamstring Stretch

30 seconds
Left Hamstring Stretch
Left Hamstring Stretch

30 seconds
Overhead Stretches
Overhead Stretches

40 seconds
Shoulder Stretches
Shoulder Stretches

40 seconds
Seated Hip Flexor Lifts
Seated Hip Flexor Lifts

40 seconds
Seated Torso Twists
Seated Torso Twists

40 seconds

1 round of:
Finger Tension Pulls
Finger Tension Pulls

35 seconds
Finger Tension Squeezes
Finger Tension Squeezes

35 seconds

Appears In


Workout Discussion

03 Apr
Ejesckfcnj

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Do this workout in Workout Trainer on your iOS & Android devices.


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