What you'll use
Everything comes in your 8-piece Office Wellness Kit.
Your weekly schedule
15 minutes a day, Monday through Friday.
The exercises
Upper Body
Arms, chest & shouldersOverhead Triceps Extension 3 × 12
Stand on one end of the band and hold the other end behind your head with both hands, elbows pointing up. Straighten your arms overhead, then lower slowly.
Keep elbows close to your ears.
Loop Incline Desk Push-Up 3 × 10
Wrap the loop across your upper back and hold one end under each palm. With hands on a sturdy desk, lower your chest toward the edge and press back up against the band.
Body in one straight line, heels to head.
Ball Triceps Kickback 3 × 12 each
Rest one hand on your desk and hinge forward with a flat back. Hold a ball with your elbow bent at your side, then straighten your arm back and squeeze.
Only the forearm moves.
Loop External Rotation 3 × 15
Elbows bent 90° and tucked at your sides, palms up, loop around your wrists. Rotate your forearms outward against the band, pause, return.
Protects shoulders from desk-posture slump.
Back
Posture & upper backBent-Over Single-Arm Row 3 × 12 each
Step one foot onto the band and hinge forward slightly with a flat back. Pull the band toward your hip, driving the elbow back, then lower with control.
Don't twist your torso to finish the pull.
Ball Reverse Fly 3 × 12
Hinge forward at the hips with a slight knee bend, arms hanging below shoulders. Lift both balls out to the sides to shoulder height, squeezing your shoulder blades.
Lead with the elbows, not the hands.
Loop Wall Y-Raise 3 × 10
Stand facing a wall with forearms on it and the loop around your wrists. Press wrists apart slightly, then slide your arms up and out into a Y shape and back down.
Shoulders stay down, away from ears.
Ball Romanian Deadlift 3 × 12
Stand tall with a slight knee bend. Push hips back and slide the balls down the front of your legs to mid-shin, then squeeze glutes to stand.
Flat back the entire time — feel it in the hamstrings.
Core
Stability & rotationBall Halo 3 × 8 each way
Hold one ball at chest height. Circle it slowly around your head, keeping it close, then reverse direction.
Brace your abs so your ribs don't flare.
Seated Knee Tuck 3 × 12
Sit at the front edge of a non-rolling chair, lean back slightly holding a ball at your chest. Draw both knees in toward the ball, then extend your legs out.
Hold the chair seat with one hand if needed.
Loop Standing March 3 × 20 total
Stand tall with the loop around the tops of both feet. Lift one knee to hip height against the band, lower, and alternate.
Hold the desk for balance; stay tall.
Ball Standing Side Bend 3 × 12 each
Stand with feet hip-width, holding one ball at your side. Slide it down toward your knee, then use your obliques to return upright. Switch sides.
Bend straight sideways — no leaning forward.
Lower Body
Legs, hips & glutesSeated Leg Extension 3 × 15 each
Sit tall with the loop around both ankles. Straighten one knee until your leg is level with the seat, hold one second, and lower slowly.
Perfect for between meetings.
Standing Hip Abduction 3 × 12 each
Hold your desk and stand tall. Lift one straight leg out to the side against the band, then return with control.
Toes point forward; don't lean away.
Standing Hamstring Curl 3 × 12 each
Hold your desk with the loop around both ankles. Bend one knee, bringing your heel toward your glute, then lower slowly.
Keep knees side by side.
Ball Calf Raise 3 × 20
Stand with feet hip-width, a ball in each hand. Rise up onto the balls of your feet, pause at the top, and lower slowly.
Boosts circulation after long sitting.
Flexibility & Recovery
Yoga strap holdsCow-Face Shoulder Stretch Hold 30 s each
Hold the strap in one hand and reach that arm overhead, letting the strap drop behind your back. Grab it low with the other hand and gently walk your hands closer.
Breathe; never force the gap closed.
Overhead Side Bend Hold 20 s each
Hold the strap wide overhead with straight arms. Lean slowly to one side, feeling the stretch along your ribs and waist, then switch.
Keep both feet planted.
Seated Calf & Ankle Stretch Hold 30 s + 10 circles
Extend one leg and loop the strap around the ball of your foot. Gently draw your toes toward you for 30 seconds, then circle the ankle 10 times each way.
Great relief for feet tucked under a desk.
Seated Figure-Four Stretch Hold 30 s each
Sit tall and cross one ankle over the opposite knee. Loop the strap around the crossed shin and gently draw it toward your chest until you feel it in the outer hip.
Sit tall; hinge from the hips.
Every 15-minute session
| Time | Block | What to do |
|---|---|---|
| 0:00–2:00 | Warm-up | March in place, shoulder rolls, and arm circles. |
| 2:00–12:00 | Strength circuit | The 8 exercises from today's two zones. Go straight through, rest 60 seconds, repeat for the week's number of rounds. |
| 12:00–15:00 | Cool-down | Two or more Flexibility & Recovery stretches. |
Your 30-day progression
| Week | Rounds | Loop level | Focus |
|---|---|---|---|
| 1 | 1 round, 10 reps | Green | Learn each move. Slow and controlled. |
| 2 | 2 rounds, 12 reps | Green → Red | Move up a loop when the last reps feel easy. |
| 3 | 2 rounds, full reps | Red → Blue | Full sets and reps as listed on each card. |
| 4 | 3 rounds, full reps | Blue → Black | Slow 3-second lowering on every rep. |
| Days 29–30 | Your choice | — | Repeat your favorite session, then do a full stretch day. |
Choose the loop that lets you finish every rep with good form and makes the last reps feel challenging. Never sacrifice form for resistance.