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VIDEO: 15-Minute Desk Workout

No More Job-Related Jiggle!

-- By Nicole Nichols, Fitness Instructor

(Scroll down to push 'play' on the video player.)

For more information about this video, please scroll down to read the text below the video player.

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Take this video with you! Click here for a printable version of Coach Nicole's 15-Minute Desk Workout!

About This Workout
Need more ideas for squeezing fitness into your busy day? Well, if you spend a lot of time in front of a computer at work or at home, then this is the workout for you. You won't need any equipment—just a wall and a chair. This workout will take you through a series of 10 exercises that work all your major muscle groups, and end with seated stretches for the deskbound exerciser.

  • Length: 15 minutes
  • Equipment: Body weight, a sturdy wall and a chair without wheels
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Full body workout (quads, glutes, hamstrings, calves, chest, shoulders, biceps, triceps, abs, obliques)
  • Fitness Level: Beginner to intermediate; with limited transitions between standing and sitting, this video may also be suitable for individuals with limited mobility.
  • Impact: Low-impact
  • Safety Precautions: Warm up before starting this workout and wear athletic shoes.
  • NEW! Track Your Workout: Scroll down to the bottom of this article and click the "Add to Fitness Tracker" button. (You must be logged in for this to work.)
Viewing Tips
  • You can pause or rewind the video at any time if you need a break or need to watch for closer instructions. We suggest watching the video one time through before attempting the workout.
  • While this workout will take you through just one set (8-16 repetitions) of each exercise.  If you choose to do more sets, simply replay the video until you finish 2-3 sets.
  • This video does not include music, but you can play a stereo or CD in the background as you workout. Just make sure you can still hear the instructions.
  • To play the video, simply click on the Play button (bottom left corner) to start. Below the video screen, you'll find buttons for Pause, Stop, and volume control.
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