The Desk-Bound Workout: 10-Minute Office Exercise Guide

Sitting all day? Your body still needs to move.

The Desk-Bound Workout is a practical 10-page digital guide designed for busy professionals, office workers and anyone who spends much of their working day sitting.

No gym. No equipment. No change of clothes.

The guide takes you through 10 simple, discreet movements that can be performed at your desk, using your chair, or during a quick break — with most movements taking just 30–60 seconds.

WHAT'S INSIDE

✓ 10 desk-friendly exercises with visual demonstrations

✓ Simple step-by-step instructions

✓ Your complete 10-Minute Desk Workout Plan

✓ Exercises for your legs, glutes, core, upper body and posture

✓ Practical ideas for breaking up long periods of sitting

✓ A 12-week guide to what you may notice with consistent practice

✓ Tips for fitting movement between meetings, emails and calls

✓ No equipment required

✓ No workout clothes required

✓ Printable 10-page PDF

PERFECT FOR

• Office workers

• People working from home

• Desk-based professionals

• Busy people who struggle to fit movement into their workday

• Anyone looking for a simple way to break up prolonged sitting

Small moves. Bigger days.

Download the guide, keep it on your phone or computer, or print it and leave it beside your desk.

DIGITAL PRODUCT: This is an instant-download PDF. No physical product will be shipped.

Important: The movements in this guide are low-impact, low-intensity activities intended to help break up sitting time. They are not a substitute for regular cardiovascular or strength exercise or individual medical advice. Stop any movement that causes pain and seek advice from an appropriate health professional if required.