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Office Workout Plan

4 Week / 3 Days per Week / Intermediate

0 ratings
Office Workout Plan

Office Workout Plan

4 Week / 3 Days per Week / Intermediate

0 ratings

Office Workout Plan

4 Week / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Office Complete Body Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
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
--
--
2 sets, 15 reps, 00:30 rest
2 15 00:30
Default
--
--
2 sets, 20 reps, 00:30 rest
2 20 00:30
Default
--
--
2 sets, 00:01:00
2 00:01:00 --:--
Default
--
--
2 sets, 00:01:00
2 00:01:00 --:--
  • normal
  • superset
  • alternate
  • circuit

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

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 Full Body Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
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
--
--
2 sets, 8 reps, 00:30 rest
2 8 00:30
Default
--
--
2 sets, 15 reps, 00:30 rest
2 15 00:30
Default
--
--
2 sets, 00:01:00
2 00:01:00 --:--
Default
--
--
2 sets, 30 reps, 00:30 rest
2 30 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

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

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 Body Toning Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
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
--
--
2 sets, 20 reps, 00:30 rest
2 20 00:30
Default
--
--
2 sets, 00:01:00
2 00:01:00 --:--
Default
--
--
2 sets, 20 reps, 00:30 rest
2 20 00:30
Default
--
--
2 sets, 10 reps, 00:30 rest
2 10 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

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

  • Primary
  • Secondary

Muscles Worked

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

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!

15 person started this plan

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Flat Bench
  • Exercise Mat

No Reviews yet.

Office Workout Plan

15 person started this plan

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Flat Bench
  • Exercise Mat