Spending more time at the office is can be the culprit for weight gain because of an increase in inactivity. Therefore the creation of today’s WOD, which is Quick Efficient Office Strength Training came to mind.

Each and every day we sit longer than we actually should. A person should only sit for fifty-five minutes at a time. Same goes for standing. Try to change your positions at least once an hour.

Office desk exercises, or movements as I like to call them, have been around forever, but as a society of judgment we tend to put those movements to the wayside.

We can say we don’t care what people think of us to other people, but isn’t that why you put on those cloths and look in the mirror to make sure you look a certain way?

This office workout routine doesn’t have to be done in an office either. It can be done anywhere. Because our “offices” are made where we live as a result of the internet, we are able to do so.

We could even call this WOD Deskerscise. Why not? Whatever it takes to trick your mind into doing something different.


Whether you’re sitting or standing remember to change that position every fifty-five minutes. Also keep in mind that these office exercises cab be done anywhere.

So let’s get to it.

WOD #162 Quick Efficient Office Strength Training

1 – 6 Rounds

Reps: 10 – 20

Warm Up – 5 Minutes Cardio

  • Chair Push-Ups
  • Back Lunge Taps
  • Side Bend Chair Taps
  • High Knee Chair Taps
  • ***Extra Credit***
    Full Body Extensions

Cool Down – 5 Deep Breaths In Modified Down Dog Pose

Have Fun!

You Got This!

In the Video below I show you exactly what to do, WITH modifications. In addition to the video, want more of a personal WOD for your specific goals? Then email me at [email protected]

Was this WOD helpful? Feel free to share and comment.

Furthermore consider sharing it. I would greatly appreciate it if you commented below also.

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Jed Kobernusz
Exercise Physiologist
Body Weight Movement Coach

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