The Total Body
Can’t get away from the office but want to find a quick way to wake up those muscles and get in a bit of extra
‘work’! Try this quick routine – 4 exercises is all you need!

Start with a quick walk around the office/department floor to get the blood moving and elevate the
heart rate just a little bit. Perform some standing arm circles and an on the spot high knee march –
repeat 3-4 times.
Then get started!
Chair Squats
Desk Push ups
Shoulder Retraction
Chair V-sits
Depending on your time repeat the exercises 2-4 times. Perform a quick cool down walk around your
office/department and take a few moments to stretch and breathe deeply as a reward for a job well done!
The Secret Core Workout
Need a quick pick me up in the middle of the day and can’t make it to the gym? Try this little secret core
workout because then there really are no excuses!
 Start with a quick walk around the office/department floor to get the blood moving and elevate the
heart rate just a little bit. Perform some standing arm circles and an on the spot high knee march –
repeat 3-4 times.
Then get started!
The Seated Leg Raise
The Desk Lift
The Press and Raise
The Desk Clamp
Depending on your time repeat the exercises 2-4 times. Perform a quick cool down walk around your
office/department and take a few moments to stretch and breathe deeply as a reward for a job well done!