15-minute Desk Workout

This workout is for the days when you can't seem to leave your desk. All you'll need is a pair of dumbbells and a booty-band. You can do this without the band, and if you don't have dumbbells just grab 2 water bottles that are the same size. Each circuit is 5 minutes long. You can either do the entire 15 minutes at once, or do 5 minutes at a time throughout your day.

Perform each exercise for 50 seconds followed by 10 seconds of rest.

Complete the circuit 3 times for a 15 minute workout.

• Seated Shoulder Press

• Banded Step Outs - step out with both feet at the same time

• Seated Overhead Extension

• Banded Abductions - keep your feet in place and bring your knees out

• Seated Bicep Curls

If you're struggling to make exercise a consistent habit, you might just have a complexity bias. This means that you overlook simple solutions because you believe that elaborate, multi-layered solutions are better. In my professional experience, simplicity is usually the answer.

Start with the time that you have. The equipment you have. And the level of intensity that challenges you just enough.

My goal is to help you fall in love with moving your body consistently. I honestly do not care whether you do this desk workout, go on a walk, join the BFF community, join a gym, or sign up for fitness classes. What I do care about, is that you actually show up. Not just once, not just twice, but for the long haul. Movement is a lifelong pursuit. Move it or lose it. A body in motion stays in motion.

But back to the workout at hand, it will work your arms and your booty. And you don't even have to leave your seat!

Try a free week of 15 minute workouts