Office Chair Workout Circuit
It’s been 6 years since I last had a “retreat space” in my office. For the most part, the upper floor of my home had been turned into storage – a few beds, a bathroom, and the option of: “just toss it in the first room and close the door!”
This summer I decided to reclaim those spaces by creating a place for meditation, movement, creating, and working. Within just two weeks of starting this new habit, I noticed a huge difference – I’m both more productive and more effective during my paid contract work hours, and it’s also easier for me to separate the laptop I always have with me from my private life.
Fun fact: thanks to this new routine, I’m spending less on Amazon, too.
I also decided to make movement part of every hour while I’m working upstairs, so I put together a small set of exercises you can do along with me! This circuit focuses on the whole body and includes 3 exercises that engage the lower body, upper body, and core muscles.
Step 1: Set an alarm
For every hour you spend sitting (or standing) at your desk, set a recurring alarm.
Step 2: Do one circuit
Do the exercises below once, one after the other.
Depending on how many hours a day you spend at your desk, you’ll do that many rounds of the circuit. For me, it works out to an average of 3 rounds a day.
Lower body:
25 squats (try to touch your glutes to the chair seat each time).
Upper body:
25 chair triceps dips (watch out for the wheels on office chairs to stay safe).
Core (abdominal muscles):
Plank with feet elevated for 25 seconds (or an easier version – with hands elevated).
This text is a translation of the article https://thecore.pilates.com/office-chair-exercise-circuit/
I used to sell cheeseburgers—that’s a true story! Today, as a “Certified La Pistola,” I’ve been active in the international fitness and Pilates industry for over 20 years, training instructors worldwide. I’m the founder of Level Up MVMT, where I help instructors elevate their craft through creative programs and research-based strategies. As a Balanced Body® Principal Educator and presenter of Pilates Anytime, I combine my passion for integrated movement with a mission to help others build burnout-free careers.
