J20 Office Workout


The majority of us spend most of the day working in an office. Sitting at a desk for prolong periods of time can increase health risks including excess fat storage, weakening of the muscles, neck and back problems, energy deficiencies and even a depressed mood.

Although many of these office workers have a hard time finding time in the day to do a routine workout, no time = no excuse!  We have the solution- simple workout exercises you can do right at your desk in order to stay attentive, boost energy levels, relieve stress and keep fit!

With the J20 workout concept you will be able to complete my J20 Office workout in just 20 Minutes!

**Remember to sit straight up, with shoulders back, during all exercises*

  1. The Quadriceps (low impact leg exercise):
    1. Leg Extension: Sitting straight up and on the edge of your office chair, evaluate your left knee, keeping it in line with your hips at all times. Extend your leg forwards, as if you were kicking your leg out. Make sure to keep your knee in line with your hip. Do 1 set of 12-15 reps.
    2. Leg Extension (Part 2): After you have completed the 12-15 reps of the first set, extend your leg all the way out, keeping it in line with your hip. Pulse your extended left leg 12-15 reps, keeping your toes flexed.
    3. Repeat the same 2 quad exercises on your right leg.
    4. Chair Squats: Stand up a couple of inches in front of your chair, point your toes forward and rock your weight to the heels of your feet. FOCUS ON KEEPING YOUR HIPS BACK, KNEES OUT BEHIND YOUR TOES AT ALL TIMES. This is to ensure a safe and effective squat. Squat down, while lifting your hands (to keep your chest up) until you feel your buttock touch the edge of the chair. Do 1 set of 12-15 reps.

Repeat this routine 3 times.

  1. The Triceps and Biceps (low impact arm exercise)
    1. The Triceps Dip: Siting straight up in your office chair, with your shoulders back and back straight, come forward to the edge. Cup your hands by your side on the edge of the chair and lock your triceps firmly, holding yourself up from the chair. Drop down and press up, 1 set of 12-15 reps.
    2. Complex Triceps Dip: For a more difficult exercise on the triceps, do the exact same movements but with your legs extended out in front of you, keeping your back straight and close to the chair.
    3. Arm to Arm Resistance: Bring your left arm, palm facing up, to a 90 degree angle. Place your right palm on top of your left palm and push down, forcing your left arm to resist the pressure. Hold this position and pressure for about 10-12 seconds and release. Repeat to the other arm. Do 1 set for 10-12 seconds.

 ** Inhale while lowering down, exhale while pressing up**

Repeat this routine 3 times.

  1. Abdominals and Oblique’s
    1. Traditional Crunches: Begin sitting in the middle of the chair. Lean back and make sure your feet are in the air at a 90 degree angle and your knees are even with your hips. Hold on to the sides of the chair for stability. Bring your knees as far to your chest as possible without leaning forward into them. After pulling the knees to the chest, extend the legs all the way back out but do not let your feet touch the ground. Make sure to keep the abdominal section tight when bringing the knees up for the most effective crunch. Do 1 set, 12-15 reps.
    2. Bicycle Crunches: Sitting on the edge of the chair, with your back straight up, lift your arms and put your hands behind your head, keeping your elbows even with your shoulders. You will begin by alternating knees to elbows. Lifting your knee as you can, bring your right elbow across and touch your left knee, crunching the abdominals and oblique.   Alternating, bring the left elbow across and to the right knee. Do 1 set, 12-15 reps on each side (1 rep is complete when you have crossed over to each knee once).
    3. The Twist: Ladies- for this exercise, your purse will be a great asset (most purses weigh about 5-6 pounds.) Place your feet flat on the ground, sit with your back straight up and, if you have a weight or prop, hold in close to your midsection. With your back straight, and shoulders back, twist to the left and then twist to the right, using only your upper body. You should do this for 30 seconds to 1 minute.

Repeat this routine 3 times.


Happy J20 Workout