FitSnacks® Office Wellness Kit · Exercise Guide
TOTAL
BODY
WORKOUT
20 exercises · 5 body zones · 4 pieces of equipment
Resistance Loops
Light
Med
Heavy
X-Heavy
Elite Band (Light)
Weight Ball
Yoga Strap
Combination
20
Total Exercises
5
Body Zones
4
Resistance Levels
15
Minutes per Session
Upper Body — Chest, Shoulders & Arms
4 exercises
Loop Band Chest Press
Anchor loop behind you at chest height, press forward. Start Green, progress to Red.
Loop
Green / Red
3 × 12–15
Lateral Shoulder Raise
Stand on loop, raise arms to shoulder height. Light loop for endurance, heavier for strength.
Loop
Green / Red
3 × 12
Elite Band Bicep Curl
Stand on Elite Band, curl from hip to shoulder. Full range of motion, squeeze at top.
Elite Band
3 × 15
Overhead Ball Press
Hold one 5 lb ball in each hand, press overhead from shoulder height. Full shoulder activation.
Ball
3 × 15
Back — Lats, Rhomboids & Rear Delts
4 exercises
Loop Seated Row
Loop band around chair leg or foot, pull elbows back squeezing shoulder blades together.
Loop
Red / Blue
3 × 15
Elite Band Lat Pulldown
Anchor Elite Band overhead, pull down to chest engaging the latissimus dorsi.
Elite Band
3 × 12
Loop Face Pull
Anchor loop at eye height, pull toward face with elbows high. Excellent rear delt work.
Loop
Red
3 × 15
Strap Back Stretch
Loop strap around door handle, sit back into deep thoracic extension and lat stretch.
Strap
Hold 30–45s
Core — Abs, Obliques & Stability
4 exercises
Russian Twist
Seated, feet lifted, hold one ball and rotate torso side to side. Targets obliques deeply.
Ball
3 × 20 twists
Plank Ball Pass
In plank position, pass ball from hand to hand under chest. Intense stability challenge.
Ball
3 × 10 passes
Loop Pallof Press
Anchor loop at chest height, press straight out resisting rotation. Anti-rotation core work.
Loop
Red
3 × 12 each
Band Woodchop
Anchor Elite Band high, pull diagonally across body to opposite hip. Full oblique rotation.
Elite Band
3 × 12 each
Lower Body — Glutes, Quads & Hamstrings
4 exercises
Loop Glute Bridge
Place loop just above knees, lie on back and drive hips up. Fires glutes and abductors.
Loop
Green / Red
3 × 20
Elite Band Squat
Stand on Elite Band, hold ends at shoulders and squat. Adds progressive resistance throughout.
Elite Band
3 × 15
Loop Lateral Walk
Loop around ankles, step side to side in squat position. Activates hip abductors and glutes.
Loop
Blue / Black
3 × 15 each
Ball-Weighted Lunge
Hold one ball in each hand for resistance while performing alternating reverse lunges.
Ball
3 × 12 each
Flexibility & Recovery — Full Body Mobility
4 exercises
Hamstring Stretch
Lie flat, loop strap around foot and gently draw leg upright. Deepens hamstring flexibility safely.
Strap
Hold 45s each
Shoulder Opener
Hold strap behind back with wide grip, raise overhead and behind. Opens chest and anterior shoulder.
Strap
10 slow passes
Seated Spinal Twist
Seated, loop strap around knee for leverage in a deep spinal rotation. Relieves desk tension.
Strap
Hold 30s each
Loop Hip Flexor Stretch
Anchor loop low, loop around ankle in kneeling lunge. Gently counters hours of desk sitting.
Loop
Green
Hold 40s each
01
Start with the Right Loop
Begin with Green (light) and progress through Red → Blue → Black as strength builds. Never sacrifice form for resistance.
02
Warm Up First
5 minutes of light movement and the yoga strap shoulder opener to prep joints before any resistance work.
03
End with Mobility
Always finish with the Flexibility zone — strap holds release tension and aid recovery from desk posture.