Be like Bond and bust out these easy exercises 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 there was something exciting to DO while staring at those little digital numbers. Well, turns out there is! As the video above shows, it’s easy to bust out these five moves while you wait in front of the microwave, in the elevator, while watching a download screen, or any time there’s a break in the action. 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 that are essential for posture and power, while also gaining a boost to your 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:
Place both hands on the edge of a sturdy 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 2:
Keeping your entire body straight, lower your chest until it almost touches the table.
Step 3:
Pause, exhale, and push back to the starting position. Repeat.

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 from your cubicle to the copier

Step 1:
Stand up straight, with your legs hip-width apart.
Step 2:
With one foot, step forward about 2-3 feet or whatever feels comfortable. Make sure you keep your back straight (focusing on a point in the distance, like the copier, can help).
Step 3:
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 4:
Push off with the foot you stepped out on, and return to a standing position.
Step 5:
Repeat with alternating legs until you reach the copier.

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 or chatting with evil masterminds in their volcano lairs.

How to do leg raises during a boring meeting

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 in the elevator

Step 1:
Stand straight with your back up against the wall.
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.

Of course, if the elevator door opens and your boss (or evil nemesis) walks in…you might just get credit for multi-tasking!

Are you thinking about being healthier at work?

If so, we’ve got your back! Download the free “Gold Medal Office Health Tips” ebook right now.

About the Author

Adam Bisby

Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two. His award-winning stories have appeared in the Globe and Mail, Toronto Star and National Post newspapers, in magazines like Explore, Reader's Digest, International Traveller and Canadian Family, and on websites including and


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Dale Jaecques
September 08, 2019

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