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 & shouldersBand Upright Row 3 × 12
Stand on the middle of the band with feet hip-width, holding the top with both hands close together. Pull your hands up along your body to chest height, elbows leading, then lower slowly.
Stop at chest height to protect your shoulders.
Standing Band Chest Fly 3 × 12
Wrap the band behind your shoulder blades and hold one end in each hand, arms open wide. Hug your arms together in front of your chest with a slight elbow bend, then open slowly.
Squeeze your chest at the center.
Ball Scaption Raise 3 × 12
Hold a ball in each hand, thumbs up. Raise your arms at a slight angle in front of you (halfway between front and side) to shoulder height, then lower slowly.
Shoulder-friendly; keep shoulders down.
Ball Pullover 3 × 12
Lie on your back with knees bent, holding one ball over your chest with straight arms. Slowly lower it back over your head as far as comfortable, then pull it back over your chest.
Keep your ribs down and lower back flat.
Back
Posture & upper backBand Deadlift 3 × 12
Stand on the middle of the band and hinge down to grip it at shin height. Drive through your heels and squeeze your glutes to stand tall, then hinge back down with control.
Chest proud, back flat, hips do the work.
Band Straight-Arm Pullback 3 × 12
Anchor the band around a closed door handle at chest height. Holding it with straight arms in front of you, sweep your hands down and back to your hips, then return slowly.
Squeeze under your armpits at the finish.
Ball Prone T-Raise 3 × 10
Lie face-down with arms straight out to the sides in a T, a ball in each hand. Lift your arms off the floor by squeezing your shoulder blades together, hold two seconds, and lower.
Keep your forehead resting lightly down.
Loop Seated Scap Squeeze 3 × 15
Sit tall with elbows bent 90° and the loop around both wrists. Pull your shoulder blades back and together while pressing your hands apart, hold two seconds, release.
Easy to do between emails.
Core
Stability & rotationBall Dead Bug 3 × 8 each side
Lie on your back holding one ball above your chest, knees bent over hips. Slowly lower one leg toward the floor while keeping the ball still, then switch legs.
Press your lower back into the floor.
Ball Hollow Hold Hold 20–30 s
Lie on your back, lift shoulders and legs slightly off the floor, and hold a ball over your chest or overhead. Hold the shape while breathing steadily.
Bend knees to make it easier.
Ball Toe Reach 3 × 12
Lie on your back with legs pointed up. Hold a ball with straight arms and crunch up, reaching it toward your toes, then lower slowly.
Bend your knees if your hamstrings are tight.
Ball Reverse Crunch 3 × 12
Lie on your back with knees bent over your hips and a ball squeezed between your knees. Curl your hips off the floor toward your chest, then lower slowly.
Use your abs, not momentum.
Lower Body
Legs, hips & glutesBall Wall Sit Hold 30–45 s
Lean your back flat against a wall and slide down until knees are bent about 90°. Hold a ball in each hand at your sides or at your chest and hold the position.
Knees stay over ankles, not past toes.
Ball Curtsy Lunge 3 × 10 each
Hold one ball at your chest. Step one foot back and across behind the other, bend both knees into a lunge, then push back up to stand.
Hold the desk for balance at first.
Ball Step-Up 3 × 10 each
Hold a ball in each hand and stand facing a sturdy step or stair. Step up with one foot, drive through that heel to stand tall, then step back down.
Never use a rolling chair as a step.
Ball Lateral Lunge 3 × 10 each
Hold one ball at your chest. Take a wide step to the side, bend that knee and sit your hips back, keeping the other leg straight. Push back to center.
Toes stay pointed forward.
Flexibility & Recovery
Yoga strap holdsStrap Cross-Body Leg Stretch Hold 30 s each
Lie on your back with the strap around one foot and that leg pointed up. Hold the strap in the opposite hand and let the leg drift across your body until you feel it along the outer hip and thigh.
Keep both shoulders on the floor.
Strap Child's Pose Reach Hold 30 s
Kneel and sit back toward your heels, holding the strap wide with arms extended in front of you. Walk your hands to one side for 15 seconds, then the other.
Let your forehead rest down.
Strap Cross-Body Shoulder Stretch Hold 30 s each
Hold the strap in one hand and bring that arm across your chest. Use the strap in your other hand to gently draw the arm closer.
Keep the shoulder down, away from your ear.
Strap Rag Doll Fold Hold 30 s
Hold the strap behind your back with both hands. Bend your knees and fold forward, letting your arms lift away from your back as your head hangs heavy.
Rise slowly to avoid dizziness.
Every 15-minute session
| Time | Block | What to do |
|---|---|---|
| 0:00–2:00 | Warm-up | March in place, arm circles, and 10 bodyweight hip hinges. |
| 2:00–13:00 | Strength circuit | Today's 8 exercises. Rest 45–60 seconds between rounds. On Wednesday, hold all 4 stretches twice. |
| 13:00–15:00 | Cool-down | Two Flexibility & Recovery stretches. |
Your 30-day progression
| Week | Rounds | Loop level | Focus |
|---|---|---|---|
| 1 | 2 rounds, 10 reps | Red | Learn the new moves at a heavier loop. |
| 2 | 2 rounds, 12 reps | Red → Blue | Move up when 12 reps feel smooth. |
| 3 | 3 rounds, full reps | Blue | Full sets and reps as listed on each card. |
| 4 | 3 rounds, full reps | Blue → Black | 3-second lowering and a 1-second squeeze at the top. |
| Days 29–30 | Retest | — | Redo Monday and Tuesday. Note which loop you used vs. Week 1. |
Choose the loop that lets you finish every rep with good form and makes the last reps feel challenging. Never sacrifice form for resistance.