12 Office Exercises To Refresh Your Tired Muscles

12 Office Exercises To Refresh Your Tired Muscles

So, you may want to stand and do some jumping jacks while reading this…

According to health experts, the average office worker spends a whopping 10 hours a day sitting at a computer.

Gavin Bradley, director of Active Working, advocates doing some type of office exercises throughout the day. He explains that sitting in an office for an extended period of time has several negative effects on your body:

  • Metabolism slows by as much as 90 percent after just two hours of prolonged sitting.
  • The enzymes that move the bad fat from your arteries to your muscles slow down .
  • The muscles in your lower body are turned off.
  • Good cholesterol drops 20 percent after two hours of prolonged sitting.

You have to get moving.

Breaking the habit of being sedentary for extended periods of time can be difficult.  has created a routine of 12 office exercises that can help you stretch out those tired and cramped muscles:


    Upper Body:

    1. Overhead Triceps Stretch
    2. Shoulder Shrugs
    3. Chest Stretch
    4. Shoulder Stretch

    Back and Lower Body:

    1. Leg Extensions
    2. Lower Back/Thigh Stretch
    3. Spinal Twist
    4. Arm/Back Extension
    5. Hip Stretch

    Standing Stretches:

    1. Standing Thigh Stretch
    2. Standing Shoulders/Chest Stretch
    3. Doorway Stretch

    When performing these or any other exercises always remember to listen to your body. Stretch to the point of comfortable limits and not to the point of pain.

    Doing these office exercises throughout the day has several key benefits:

    • Improved flexibility
    • Boots metabolism
    • Gets the blood circulating
    • Relieves tension on neck, hips, knees and spine
    • Improves mental focus and clarity.

    By performing simple office exercises every 20 minutes or so or even just standing for five minutes periodically, you can reverse the effects of prolonged sitting.

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    Last Updated on July 13, 2020

    The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

    The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

    Now is as good a time as any to focus on getting your body into the best shape possible.

    Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

    Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

    In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

    What’s so special about this workout routine for men?

    There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

    Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

    It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.


    With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

    Beginner full body workout routine

    To start with, we’ll be taking a look at a beginner workout routine.

    This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

      Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

      Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

      Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

      Intermediate workout for men

      This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

      This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.


        Day 1: Chest, Shoulders and Triceps




        Day 2: Back and Biceps



        Day 3: Legs

        Quads, Glutes and Hamstrings



        Day 4:  Shoulders, chest, and Triceps





        Every second week superset bench press and dumbbell flys.
        Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

        Day 5: Back and Bis




        Advanced Workout Routine For Men

        Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

        It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

        Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

          Day 1: Chest & Back

          • Barbell Bench Press – work up to a 5 rep max for the day
            • Set 1 at 50% – 1 set of 5 reps
            • Set 2 at 60% – 1 set of 5 reps
            • Set 3 at 70% – 1 set of 5 reps
            • Set 4 at 80% – 1 set of 5 reps
            • Set 5 at 90% – 1 set of 5 reps
            • Set 6 at 100% – 1 set of 5 reps
          • Incline Dumbbell Press – 3 sets of 6-8 reps
          • Dips – 3 sets of 6-10 reps
          • Pullups – 3 sets of 5-8 reps
          • Pendlay Rows – 3 sets of 6-10 reps
          • Pulldowns – 3 sets of 6-10 reps

          Day 2: Legs

          • Squats: work up to a 5 rep max for the day
            • Set 1 at 50% – 1 set of 5 reps
            • Set 2 at 60% – 1 set of 5 reps
            • Set 3 at 70% – 1 set of 5 reps
            • Set 4 at 80% – 1 set of 5 reps
            • Set 5 at 90% – 1 set of 5 reps
            • Set 6 at 100% – 1 set of 5 reps
          • Leg Press – 3 sets of 6-10 reps
          • Stiff-Legged Deadlift – 5 sets of 5 reps
          • Hamstring Curls – 3 sets of 6-8 reps
          • Calf-Raise – 5 sets of 10 reps

          Day 3: Shoulders & Arms

          Day 4: Rest

          It’s your rest day. Rest your muscle to prepare for the next round of training.

          Day 5: Chest, Shoulders, & Triceps

          Day 6: Back & Biceps

          Day 7: Legs

          Final Thoughts

          So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

          Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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          Featured photo credit: pixabay via

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