30 DAY
deskercise challenge
For the next 6 work weeks (30 days total), challenge yourself (and your coworkers!) to complete each of the daily workouts. All
exercises can be done at your desk, no equipment necessary!
The daily workouts are comprised of three exercises to target your whole body.
getting started
1.
Select your start date.

Before you begin, set aside 5- 20 minutes each day to perform the workouts. Try to schedule this
in your calendar just like you would any other appointment.

If you are new to physical activity, consult with your doctor before beginning any new workout
routine.
2. Grab a friend!

Encourage your co-workers to participate with you!
3. Review the included Deskercise handout for an explanation of each exercise.
4. Get moving!

To make the workouts more challenging, increase the number of sets (the three exercises
together make up one set, repeat all three exercises two to three times for an added challenge).

Don’t be afraid to split up the exercise if you get too tired, ex: the exercise calls for 30 tricep dips
but you can only perform 15 with proper form. Complete 15, rest, then complete the final 15. If
you can not complete the exercise with proper form, stop!
30 DAY deskercise challenge
1
2
3
4
5
10 triceps dips
20 sec wall sit
10 calf raises (each leg)
15 triceps dips
35 sec wall sit
10 lunges (each leg)
30 sec chair swivel
10 wall push ups
12 lunges (each leg)
45 sec chair swivel
60 seconds to burn!
60 sec twinkle toes
5 min walk around office
60 seconds to burn!
60 sec twinkle toes
6
7
8
9
10
20 calf raises (each leg)
20 triceps dips
45 sec wall sit
25 calf raises (each leg)
25 triceps dips
12 wall push ups
20 lunges (each leg)
45 sec chair swivel
15 wall pushups
25 lunges (each leg)
5 min walk around office
60 seconds to burn!
60 sec twinkle toes
5 min walk around office
60 seconds to burn!
11
12
13
14
15
45 sec wall sit
30 calf raises (each leg)
30 triceps dips
60 sec wall sit
35 calf raises (each leg)
60 sec chair swivel
20 wall pushups
30 lunges (each leg)
60 sec chair swivel
10 desk (not wall) pushups
60 sec twinkle toes
5 min walk around office
60 seconds to burn!
60 sec twinkle toes
5 min walk around office
16
17
18
19
20
35 triceps dips
75 sec wall sit
40 calf raises (each leg)
35 triceps dips
75 sec wall sit
35 lunges (each leg)
60 sec chair swivel (2x)
15 desk pushups
40 lunges (each leg)
45 sec chair swivel (2x)
60 seconds to burn! (2x)
60 sec twinkle toes (2x)
5 min walk around office (2x)
60 seconds to burn! (2x)
60 sec twinkle toes (2x)
21
22
23
24
25
45 calf raises (each leg)
20 triceps dips (2x)
90 sec wall sit
45 calf raises (each leg) (2x)
25 triceps dips (2x)
20 desk push ups (2x)
45 lunges (each leg)
60 sec chair swivel (2x)
25 desk push ups
25 lunges (each leg) (2x)
5 min walk around office
60 seconds to burn! (2x)
60 sec twinkle toes (3x)
5 min walk around office (2x)
60 seconds to burn! (3x)
26
27
28
29
30
60 sec wall sit (2x)
55 calf raises (each leg) (2x)
20 triceps dips (3x)
60 sec wall sit (3x)
60 calf raises (each leg) (2x)
60 sec chair swivel (3x)
30 desk push ups
30 lunges (each leg) (2x)
60 sec chair swivel (3x)
20 desk push ups (2x)
60 sec twinkle toes (3x)
5 min walk around office (3x)
60 seconds to burn! (3x)
60 sec twinkle toes (3x)
5 min walk around office (3x)