Exercises you can do at your desk
There are many exercises that you can do at your desk. It all depends on how much space you have and how comfortable you are with doing them at your desk.
You should be able to do all these exercises even if confined to a small cubicle space.
Each description will tell you how to do one repetition (rep) of the exercise.
Exercises that can be done sitting or Standing:
Bicep Curls
Single and/or double Overhead press
Bicycles
Row (sitting or bent over)
Exercises that require sitting:
Hip, hinge, and cross
Dips
Exercises that require standing:
Squat overhead press
Tricep curls
Do these while sitting or standing
Bicep Curl
You can do the bicep curl with a set of dumbbells, resistance band, or powerband. I used a powerband as its portable and fits easily into my bag for work.
Single and/or Double Overhead press
While standing or sitting place the band under your feet. Spread your feet no wider than your hips. Grab the band with either one or both hands. Extend hand(s) up above head and return to resting position for one rep.
Bicycles
Put your hands behind your head. Similar to the Hip Hinge & Cross. Bend to your right side lifting your left leg and trying to touch your right elbow to the left knee. Repeat with opposite elbow and knee to complete one rep.
Row (sitting or bent over)
Sitting put your band under your feet. Bend over slightly. Grasp the band with both hands. Pull the band to your sides stopping at about your hips and then return hands to feet for one rep.
Do these while sitting
Hip Hinge & Cross
While sitting, put your feet together, point your toes so that your toes are on the ground and heels are in the air. Put your hands behind your head. Bend to one side trying to cross your elbow past the opposite knee. Return to starting position and then cross to the other side. Repeat 3 sets of 15 reps
* A variation would be to lift the opposite leg as you bend and cross.
Dips
Stand with your back to a stationary chair or other flat surface ( I use my short and very sturdy filing cabinet). Put your hands flat on the top of the chair. Keeping your hands on the chair bend your knees so that your bottom goes lower than the surface and then come back up keeping your hands on the chair for one rep.
Do these while standing
Squat overhead press
While standing put your feet on your band making sure your feet are hip width apart. Put the band in both hands, squat, and push the band above your head while also standing straight up. Return to squat for one rep.
Tricep curls
While standing put your feet on your band making sure your feet are hip width apart. Put the band in both hands. Extend band in hands above your head. Drop hands behind head for tricep curl and return hands above head for one rep.
You should be able to do all these exercises even if confined to a small cubicle space.
Each description will tell you how to do one repetition (rep) of the exercise.
Exercises that can be done sitting or Standing:
Bicep Curls
Single and/or double Overhead press
Bicycles
Row (sitting or bent over)
Exercises that require sitting:
Hip, hinge, and cross
Dips
Exercises that require standing:
Squat overhead press
Tricep curls
Do these while sitting or standing
Bicep Curl
You can do the bicep curl with a set of dumbbells, resistance band, or powerband. I used a powerband as its portable and fits easily into my bag for work.
Single and/or Double Overhead press
While standing or sitting place the band under your feet. Spread your feet no wider than your hips. Grab the band with either one or both hands. Extend hand(s) up above head and return to resting position for one rep.
Bicycles
Put your hands behind your head. Similar to the Hip Hinge & Cross. Bend to your right side lifting your left leg and trying to touch your right elbow to the left knee. Repeat with opposite elbow and knee to complete one rep.
Row (sitting or bent over)
Sitting put your band under your feet. Bend over slightly. Grasp the band with both hands. Pull the band to your sides stopping at about your hips and then return hands to feet for one rep.
Do these while sitting
Hip Hinge & Cross
While sitting, put your feet together, point your toes so that your toes are on the ground and heels are in the air. Put your hands behind your head. Bend to one side trying to cross your elbow past the opposite knee. Return to starting position and then cross to the other side. Repeat 3 sets of 15 reps
* A variation would be to lift the opposite leg as you bend and cross.
Dips
Stand with your back to a stationary chair or other flat surface ( I use my short and very sturdy filing cabinet). Put your hands flat on the top of the chair. Keeping your hands on the chair bend your knees so that your bottom goes lower than the surface and then come back up keeping your hands on the chair for one rep.
Do these while standing
Squat overhead press
While standing put your feet on your band making sure your feet are hip width apart. Put the band in both hands, squat, and push the band above your head while also standing straight up. Return to squat for one rep.
Tricep curls
While standing put your feet on your band making sure your feet are hip width apart. Put the band in both hands. Extend band in hands above your head. Drop hands behind head for tricep curl and return hands above head for one rep.
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