Office Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

If you've got a full time office job, let's face it: the chances of you having the perfect workout schedule are slim. It's hard to enjoy sitting around staring at a computer screen all day. Your job is all about maximizing productivity; why should your workout routine be any different? There i... more

If you've got a full time office job, let's face it: the chances of you having the perfect workout schedule are slim. It's hard to enjoy sitting around staring at a computer screen all day. Your job is all about maximizing productivity; why should your workout routine be any different?

There is usually some downtime in your routine at the office, whether it's extra time at the end of your lunch break, or a mid-afternoon slowdown. Finding an office workout that helps you burn calories at your desk is just what you need to get the most out of your day!

First things first, are you even allowed to work out at work?? You better get it approved before you worry about getting your exercise at work. Once you've gotten the official OK for office fitness, it's time to get serious!

Office Workout Requirements

Not every office is going to have a gym nearby, and not everyone wants to carry their dumbbells to work every day. The key to success is finding exercises to do at work based on what you have easily available.

With that in mind, these workouts for the office were designed to allow you to get fit without any extra weights or machines. The most you're going to need is a stable chair or bench for dips and incline or decline exercises. The only problem with this is that it eliminates any excuses you might have for not being able to work out!

Office Workout Tips

The easiest way to put together a simple workout routine for your office is to stick with bodyweight exercises, and this workout plan combines some unique options you might not have seen before! Whether you're looking for office ab workouts, or a full-body office workout, we've got you covered.

The key to getting the most out of your office workouts is to challenge yourself to maintaining correct form throughout the workout. Being lazy is only going to hurt you! Don't cheat!

This workout routine for the office is set up to fit even the busiest of schedules. You can add more sets as long as you have time (and energy!). It is pretty simple and short, but that doesn't mean it won't get you sweating! Get started today, and make the most of your extra time at the office!

Office Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Office Workout Plan

Office Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

If you've got a full time office job, let's face it: the chances of you having the perfect workout schedule are slim. It's hard to enjoy sitting around staring at a computer screen all day. Your job is all about maximizing productivity; why should your workout routine be any different? There i... more

If you've got a full time office job, let's face it: the chances of you having the perfect workout schedule are slim. It's hard to enjoy sitting around staring at a computer screen all day. Your job is all about maximizing productivity; why should your workout routine be any different?

There is usually some downtime in your routine at the office, whether it's extra time at the end of your lunch break, or a mid-afternoon slowdown. Finding an office workout that helps you burn calories at your desk is just what you need to get the most out of your day!

First things first, are you even allowed to work out at work?? You better get it approved before you worry about getting your exercise at work. Once you've gotten the official OK for office fitness, it's time to get serious!

Office Workout Requirements

Not every office is going to have a gym nearby, and not everyone wants to carry their dumbbells to work every day. The key to success is finding exercises to do at work based on what you have easily available.

With that in mind, these workouts for the office were designed to allow you to get fit without any extra weights or machines. The most you're going to need is a stable chair or bench for dips and incline or decline exercises. The only problem with this is that it eliminates any excuses you might have for not being able to work out!

Office Workout Tips

The easiest way to put together a simple workout routine for your office is to stick with bodyweight exercises, and this workout plan combines some unique options you might not have seen before! Whether you're looking for office ab workouts, or a full-body office workout, we've got you covered.

The key to getting the most out of your office workouts is to challenge yourself to maintaining correct form throughout the workout. Being lazy is only going to hurt you! Don't cheat!

This workout routine for the office is set up to fit even the busiest of schedules. You can add more sets as long as you have time (and energy!). It is pretty simple and short, but that doesn't mean it won't get you sweating! Get started today, and make the most of your extra time at the office!

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Flat Bench
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Chest / Beginner
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Triceps / Beginner
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Quads / Beginner
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Abs / Intermediate
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Abs / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With body weight exercises, it is very important to have the right form. Make sure that you watch the videos and read the instructions to see how to do each exercise the proper way. Along with working out, it is important to get enough sleep and eat the right way.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Quads / Intermediate
2 sets, 8 reps, 00:30 rest
2 -- --:--:-- 8 -- 00:30
Default
Glutes / Beginner
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
2 sets, 8 reps, 00:30 rest
2 -- --:--:-- 8 -- 00:30
Default
Chest / Beginner
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Abs / Beginner
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Obliques / Beginner
2 sets, 30 reps, 00:30 rest
2 -- --:--:-- 30 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the walking push-ups, if you run out of room to move forward, just start going backwards (you do not need to stand up and turn around).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Expert
2 sets, 12 reps, 00:30 rest
2 -- --:--:-- 12 -- 00:30
Default
Shoulders / Intermediate
2 sets, 12 reps, 00:30 rest
2 -- --:--:-- 12 -- 00:30
Default
Triceps / Beginner
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Chest / Beginner
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Abs / Expert
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Glutes / Intermediate
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Glutes / Beginner
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure you have a stable base for the Pike Press.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Chest / Beginner
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Triceps / Beginner
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Quads / Beginner
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Abs / Intermediate
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Abs / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With body weight exercises, it is very important to have the right form. Make sure that you watch the videos and read the instructions to see how to do each exercise the proper way. Along with working out, it is important to get enough sleep and eat the right way.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Quads / Intermediate
2 sets, 8 reps, 00:30 rest
2 -- --:--:-- 8 -- 00:30
Default
Glutes / Beginner
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
2 sets, 8 reps, 00:30 rest
2 -- --:--:-- 8 -- 00:30
Default
Chest / Beginner
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Abs / Beginner
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Obliques / Beginner
2 sets, 30 reps, 00:30 rest
2 -- --:--:-- 30 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the walking push-ups, if you run out of room to move forward, just start going backwards (you do not need to stand up and turn around).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Expert
2 sets, 12 reps, 00:30 rest
2 -- --:--:-- 12 -- 00:30
Default
Shoulders / Intermediate
2 sets, 12 reps, 00:30 rest
2 -- --:--:-- 12 -- 00:30
Default
Triceps / Beginner
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Chest / Beginner
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Abs / Expert
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Glutes / Intermediate
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Glutes / Beginner
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure you have a stable base for the Pike Press.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Chest / Beginner
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Triceps / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Quads / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Abs / Intermediate
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:20
3 -- 00:01:20 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With body weight exercises, it is very important to have the right form. Make sure that you watch the videos and read the instructions to see how to do each exercise the proper way. Along with working out, it is important to get enough sleep and eat the right way.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Quads / Intermediate
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
Default
Glutes / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
Default
Chest / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Abs / Beginner
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Beginner
3 sets, 30 reps, 00:30 rest
3 -- --:--:-- 30 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the walking push-ups, if you run out of room to move forward, just start going backwards (you do not need to stand up and turn around).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Expert
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Shoulders / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Triceps / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Chest / Beginner
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Abs / Expert
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Glutes / Intermediate
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Glutes / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure you have a stable base for the Pike Press.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Chest / Beginner
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Triceps / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Quads / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Abs / Intermediate
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:20
3 -- 00:01:20 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With body weight exercises, it is very important to have the right form. Make sure that you watch the videos and read the instructions to see how to do each exercise the proper way. Along with working out, it is important to get enough sleep and eat the right way.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Quads / Intermediate
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
Default
Glutes / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
Default
Chest / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Abs / Beginner
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Beginner
3 sets, 30 reps, 00:30 rest
3 -- --:--:-- 30 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the walking push-ups, if you run out of room to move forward, just start going backwards (you do not need to stand up and turn around).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Expert
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Shoulders / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Triceps / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Chest / Beginner
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Abs / Expert
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Glutes / Intermediate
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Glutes / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure you have a stable base for the Pike Press.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Middle back secondary Lower back secondary Forearms secondary Hip flexors secondary Outer thighs secondary Obliques primary Shoulders primary Chest primary Quads primary Glutes primary Abs primary Triceps primary Muscles diagram

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Flat Bench

14 people started this plan

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Office Workout Plan

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Flat Bench

14 people started this plan