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Home1 / My Health Videos2 / Fitness Programs3 / Quick Office Workout – 11 mins
Floating Dip

Quick Office Workout
(11 mins)

Sneak away on your lunch break and stay active during the workday. In this program we’re working on some flexibility, relaxation, and both upper and lower body. It’s really easy and super fun!

Details

Target Areas:
Flexibility, relaxation, upper body, and lower body

Time to Complete:
11 mins

Where:
Indoors – at home or in the office during your lunch break

Level of Difficulty:
Easy and scalable

Required Accessories:
Chair

Program Segments

  • Reach for the Stars
  • Abs Combo Crunch Kick
  • Climb the Ladder
  • Chair Pushup
  • Big Squeeze
  • Floating Dip
  • Calf Raise
  • Hamstring Curls
  • Oblique Stretch

Let’s Get Started

Reach for the Stars!

Finish up with an outstanding upper body stretch and feel great!

Abs Combo Crunch Kick Out

Here’s a great quick warmup to get the blood flowing and your muscles activated.

Climb the Ladder

Let’s tone those arms with some lightweight work on your biceps!

Chair Pushup

A slight modification helps us isolate new sets of bicep muscles.

Big Squeeze

Loosen up your neck and shoulders using some light weights.

Floating Dip

Work your shoulder muscles in a simple, controlled way.

Calf Raise

Beautiful classic exercise with light weights for your arm muscles.

Hamstring Curls

Work those triceps and tone your arms anywhere.

Oblique Stretch

Grab some light weights and try this controlled movement to tone your chest.

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To reduce and avoid injury, you should check with your doctor before beginning any fitness program. You perform any exercises at your own risk. BlueCross® Blue Shield® of Arizona (BCBSAZ) and Body by Jake® are neither responsible nor liable for any injury or harm you may sustain as a result of performing any exercise. Body by Jake is independent of BCBSAZ.

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