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Bodypart Workouts

15-Minute Total-Body Office Workout

Combat the negative effects of sitting with this do-anywhere 15-minute workout!

Just because you work an office job doesn’t mean your day has to be sedentary. In less than the time it takes to make copies or send a few emails, you can combat the negative effects of sitting. Do each of these exercises for one minute, go through this set three times and there you have it — a quick and easy 15-minute workout!

 

Glute Bridge

None

Lie on the floor with your knees bent and feet flat on the floor. Push your hips into the air using your glutes, and keep your back straight and in alignment with your hips. Avoid arching your back. Squeeze your glutes and lift your hips toward the ceiling.

Incline Push-Up

None

Get in the standard push-up position with your hands on an elevated surface slightly wider than shoulder width. Keeping your body straight, lower your chest to the elevated surface. Pause and push back to the starting position, keeping your core engaged.

Triceps Dip

None

Position your hands shoulder-width apart on a secured bench or stable chair. Straighten your arms and keep a little bend in your elbows to keep tension on your triceps and your elbow joints. Bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. 

Static Lunge

None

Stand with one foot forward and the other back on a chair. Without moving your feet, bend your front leg and lower your back leg until your knee almost touches the floor.

Around-the-World Abs

None

Start on your hands and knees with your shoulders stacked above your wrists, hips above your knees and toes tucked under. Balancing on your left palm and right knee, lift your left knee out to the side so your thigh is parallel to the ground. Lift your legs up and over the chair from one side of the chair to the other. 

Devan Kline is the CEO, co-founder and trainer at Burn Boot Camp. Learn more about Burn Boot Camp’s approach to mindset, whole-food nutrition, training and community here.