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Be like Bond and bust out these easy exercises at work

by | Aug 26, 2019 | Get Active

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Since we produced this video before the COVID-19 pandemic, many have made the abrupt shift to working from home. We’ve updated the article to reflect our new reality of working and exercising from home and the office.

Some of us are back to work, and being in an office with new COVID-19 protocols means a new way of working. We’re all getting used to masks, sanitizers, and physical distancing, so why not try something else that’s new? Exercising at work.

Some countdowns are more exciting than others. A bomb ticking down to zero in a James Bond movie? Exciting! A microwave ticking down to zero in the break room at work? Not so much.

If only something was exciting to DO while staring at those little digital numbers. Well, turns out there is! It’s easy to bust out these five exercise moves while you wait in front of the microwave while watching a screen download, or any time there’s a break in the action. Even with masks on, you can still get a workout in. Wondering how to do easy exercises at work? Check it out:


By adding this classic move to your day, you’ll build upper-body muscles essential for posture and power while also gaining a boost in confidence. You’ll be as buff and charming as 007 in no time!

How to do an incline push-up in the break room

Step 1:
Sanitize a section of a sturdy table or counter. These also can be done at your desk.
Step 2:
Place both hands on the edge of the table just past shoulder width, and assume the “plank” position with your arms, legs and back straight, arms slightly bent but not locked, and your toes supporting your lower body.
Step 3:
Keeping your entire body straight, lower your chest until it almost touches the table.
Step 4:
Pause, exhale, and push back to the starting position. Repeat.
Step 5:
Sanitize the table when you’re done.

Calf raises

If casual Fridays call for shorts in summer, this simple move will get your calves looking chiselled. Those Bond beauties will notice!

How to do calf raises in your cubicle

Step 1:
Stand up straight, then push through the balls of your feet and raise your heels until you are standing on your toes.
Step 2:
Lower slowly back to the start. How easy is that?


Lunges target your lower body: calves, glutes, quads, hamstrings, hips, and core. These are the muscles that move you around all day, so a little extra strength and balance will help make you move, look, and feel better. You’ll have a license to kill IT!

How to do lunges at work

Step 1:
Pick an area where you can maintain social distancing
Step 2:
Stand up straight, with your legs hip-width apart.
Step 3:
With one foot, step forward about 2-3 feet or whatever feels comfortable. Make sure you keep your back straight.
Step 4:
Bend both your knees, so they form a 90-degree angle. Make sure your knee isn’t further than the toe of the leg you stepped out with, and your other knee isn’t touching the floor. Hold the position for 3-6 seconds.
Step 5:
Push off with the foot you stepped out on, and return to a standing position.
Step 6:
Repeat with alternating legs.

Leg raises

Build your leg and core muscles, and reduce the risk of backaches and stiffness with this super-easy move you can do while sitting at your desk. Now that video meetings are regular, it’s even easier to do this exercise without others noticing.

How to do leg raises during a video call

Step 1:
Keeping your back straight, your chest out, and your shoulders down. Straighten your right leg out in front of you and tighten your thigh muscles.
Step 2:
Lower your right foot back to the floor and do the same with the left leg. Repeat until you feel the burn!


Last but not least, these awesome leg-strengtheners work many of the muscles in your lower body. Improve your hockey and golf game (or any sport for that matter), lift heavier objects (and battle ninjas) without killing your back, and increase your stamina in bed (and we don’t mean sleeping. Oh, James!).

How to do squats at work

Step 1:
Stand straight with your back up against a wall. This can be done in your office, the break room, or even in the bathroom.
Step 2:
Slowly lower your body until your knees are bent at 90 degrees.
Step 3:
Hold for at least 15 seconds. The longer you hold, the more intense the wall squat becomes.

You can get buff in no time with these sneaky workouts that you can fit in almost anywhere, anytime. Now all you’ll have left to do is practice your best James Bond impression. A martini. Shaken and not stirred.

How do you exercise at work or at home while working? Stand up once in a while and call it a break. Share your tips in the comments below!

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Adam Bisby
Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two. He’s been covering men’s health for over 20 years. As well as researching and blogging for Don’t Change Much since 2015, Adam’s award-winning work has appeared in the Globe and Mail, Toronto Star, and National Post newspapers.

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1 Comment

  1. Avatar

    These are fine, however I am a transit operator and we do not have the luxury of being able to stand whenever we want.


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