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 & shouldersBall Speed Punches 3 × 30 s
Stand with knees soft and a ball in each hand at your chin. Punch straight forward, alternating arms quickly while keeping your core tight.
Control the punch — never lock your elbows.
Ball Chest Squeeze 3 × hold 15 s
Hold both balls together in front of your chest with your palms. Press them together as hard as you can and slowly push your arms forward, then draw back in, keeping the squeeze.
Feel your chest working the whole time.
Band Diagonal Shoulder Raise 3 × 10 each
Stand on one end of the band and hold the other end by the opposite hip. Lift your arm up and across your body diagonally to above your shoulder, thumb up, then return slowly.
Like pulling a sword from its sheath.
Chair Triceps Dip 3 × 10
Sit on the edge of a sturdy, non-rolling chair with hands next to your hips. Slide forward and bend your elbows to lower your hips, then press back up. Add the loop around your upper arms to keep elbows in line.
Keep your back close to the chair.
Back
Posture & upper backBand Shrug 3 × 15
Stand on the middle of the band holding an end in each hand at your sides. Lift your shoulders straight up toward your ears, pause, and lower slowly.
Straight up and down — no rolling.
Ball Single-Leg Deadlift 3 × 8 each
Hold a ball in one hand and stand on the opposite leg. Hinge forward, extending your free leg behind you, until your body is close to level. Return to standing.
Hold the desk for balance until steady.
Seated Band Back Extension 3 × 12
Sit tall, loop the band under your feet and around your upper back, holding it at your chest. Round forward slightly, then lift your chest back up against the band.
Lift through your upper back, not your neck.
Ball Prone Cobra 3 × hold 10 s
Lie face-down with arms at your sides holding a ball in each hand. Lift your chest and arms slightly, rotate thumbs out, and squeeze your shoulder blades. Hold and lower.
Legs stay relaxed on the floor.
Core
Stability & rotationBall Crunch 3 × 15
Lie on your back with knees bent, holding one ball at your chest. Curl your head and shoulders up, reaching the ball toward your knees, then lower slowly.
Keep space between chin and chest.
Side Plank Hip Dip 3 × 10 each
Hold a side plank on your forearm (knees down to modify) with a ball in your top hand at your hip. Lower your hips a few inches, then lift them back up.
Stack shoulder directly over elbow.
Loop Seated Bicycle 3 × 20 total
Sit at the front edge of a non-rolling chair, lean back slightly, and loop the band around both feet. Pedal your legs in and out against the band like riding a bike.
Hold the chair seat for support.
Loop Flutter Kick 3 × 20 total
Lie on your back with hands under your hips and the loop around your ankles. Lift both legs slightly and kick them up and down in small, quick alternating movements.
Lower back stays pressed down.
Lower Body
Legs, hips & glutesLoop Fire Hydrant 3 × 12 each
On hands and knees with the loop above your knees, lift one bent knee out to the side against the band, keeping the knee bent, then lower.
Keep your back flat like a tabletop.
Seated Ball Knee Squeeze 3 × 15
Sit tall and place one ball between your knees. Squeeze your knees together firmly for two seconds, then relax without dropping the ball.
Works inner thighs during any meeting.
Band Seated Leg Press 3 × 15 each
Sit tall and loop the band around the sole of one foot, holding the ends at your chest. Press your foot forward until the leg is straight, then bend back in slowly.
Control the return — don't let it snap back.
Loop Standing Leg Circle 3 × 8 each way
Hold your desk with the loop around both ankles. Lift one foot slightly and draw slow circles with that leg against the band, then reverse and switch legs.
Keep your standing knee soft and hips level.
Flexibility & Recovery
Yoga strap holdsStrap Butterfly Stretch Hold 45 s
Sit with the soles of your feet together and the strap looped around your feet. Hold the strap, sit tall, and gently hinge forward to open your hips.
Let your knees fall naturally.
Strap Inner-Thigh Stretch Hold 30 s each
Lie on your back with the strap around one foot and that leg pointed up. Holding the strap in the same-side hand, let the leg open slowly out to the side.
Keep the opposite hip grounded.
Strap Lying Leg Circles 8 circles each way
Lie on your back with the strap around one foot and that leg pointed up. Slowly draw circles with your foot, keeping the leg long. Reverse direction, then switch legs.
Keep the opposite hip grounded.
Strap Happy Baby Hold 30 s
Lie on your back and draw your knees toward your armpits, soles of the feet facing up. Loop the strap around both feet and gently pull down, rocking side to side.
Keep your tailbone on the floor.
Every 15-minute session
| Time | Block | What to do |
|---|---|---|
| 0:00–2:00 | Warm-up | March in place, arm circles, and gentle torso rotations. |
| 2:00–12:00 | Timed circuit | Today's 8 exercises using the week's work/rest timing. Rest 60 seconds between rounds. |
| 12:00–15:00 | Cool-down | Two or more Flexibility & Recovery stretches. |
Your 30-day progression
| Week | Rounds | Loop level | Focus |
|---|---|---|---|
| 1 | 2 rounds, 30 s on / 30 s off | Green / Red | Steady pace; form first. |
| 2 | 2 rounds, 40 s on / 20 s off | Red | Keep moving the whole interval. |
| 3 | 2 rounds, 45 s on / 15 s off | Blue | Push the pace on the last 10 seconds. |
| 4 | 3 rounds, 45 s on / 15 s off | Blue → Black | Your strongest month yet. |
| Days 29–30 | Celebrate | — | Redo Friday, then 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.