Office + @ Home Workouts


I hear the excuse time and time again that people don’t have time to workout with their busy schedules. I often times am one of those people, but we find time for what’s important and as important as it is that we eat healthy, exercise is just as important. Today, I am going to show you some exercises that you can do at work and at home. Now, you will have no excuse to workout. Also, did you know you can do these exercises sitting down?

Bicep Curls


These are the easiest exercises to do sitting at a desk and all you need are some 5 lb weights. Top two: Start with arms at a 90 degree angle and then curl up. Bottom two: Start with arms straight down and then curl all the way up. Do 3 sets of 10 for each one.


Chair Pushups

These are great not only for your arms, but for your core as well. This exercise can also be done using a s desk if your chair moves too much. Get in a pushup position, making sure your legs are straight and your butt is down. Then bend at the elbows and go down as far as you can, then come back up. Do 3 sets of 10. Feel the BURN!



This workout uses your core muscles and hamstrings. Start with your feet spread wide apart, and for a challenge for all of my daredevils, don’t hold on t your chair. Put your arms straight out. Then, scissor your legs. Do 3 sets of 10. Are you on fire yet?


SIde Stretches

This exercise can be done sitting or standing, but if you work a desk job, do this standing. Take a band or yoga straps and hold it in a V shape straight over your head. Lean to the right and pulse for a count of ten. Come up and do it to the left side. Do 3 sets of 10 on both sides. You should feel the stretch on the opposite side and the burn in your obliques.


Band Stretches

Hold the workout band in a slight V shape over your head. You can do this either sitting or standing. Then stretch it out as far as you can. I am using a medium resistance band. You can use whichever one suits you best.

These are just a few simple exercises to do if you have a 9-5 office job, you’re stay-at-home-mom or you are a full time creative at home. No matter what, you have no excuse to not workout.

Check back every Tuesday and Thursday for more workouts!


Simply Moniqua

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