(Gymboss is a free app download), chair, desk, towel for sweat, and water for hydration.

What To Do: You’ll be performing 5 exercises every hour. Each exercise will be performed for 1 minute, back-to-back, with no breaks in between. Most work shifts are 8 hours, so we’ve provided 8 mock-up routines to complete. You can perform 5 of these exercises in any variation you want, but add variety to get blood flowing from head to toe.

Exercises: 

1. Push-up on Desk
2. Desk Chair Lunge
3. Chair Tricep Dips
4. Chair Knee Lift
5. Prisoner Squats
6. Chair Mountain Climbers

Routine:

Hour 1: Desk Push-ups, Prisoner Squats, Chair Knee Lifts, Chair Mountain Climbers, Tricep Dips
Hour 2: Tricep Dips, Desk-Chair Lunge, Desk Push-ups, Chair Knee Lifts, Chair Mountain Climbers, Prisoner Squats
Hour 3: Prisoner Squats, Desk-Chair Lunge, Tricep Dips, Desk Push-up, Tricep Dips, Chair Knee Lifts
Hour 4: Chair Knee Lifts, Prisoner Squats, Chair Knee Lifts, Chair Mountain Climbers, Tricep Dips, Desk Push-Ups
Hour 5: Desk Chair Lunges, Desk Push-ups, Tricep Dips, Desk Chair Lunges, Chair Knee Lifts, Prisoner Squats
Hour 6: Chair Mountain Climbers, Tricep Dips, Chair Knee Lifts, Chair Mountain Climbers, Prisoner Squats, Chair Dips
Hour 7: Chair Knee Lifts, Prisoner Squats, Chair Knee Lifts, Desk Push-ups, Desk Chair Lunge, Tricep Dips
Hour 8: Desk Push-ups, Chair Mountain Climbers, Chair Dips, Chair Knee Lifts, Prisoner Squats, Desk-Chair Lunge

Push-up on Desk

Desk Chair Lunge

Chair Tricep Dips

Chair Knee Lifts

Prisoner Squats

Chair Mountain Climbers

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