Snacks · 5 min

Desk Reset

Five minutes to undo a long stretch of sitting.

• 5 minutes
• New to it
• Chair

Customise copies this workout to the Bench, where every move and number is yours to change.

You stand up, wake your legs with a few squats to a chair and calf raises, then open the front of your thighs, chest and neck. No floor work and no sweat, so you can do it in work clothes. Try it once in the morning and once in the afternoon.

Kit

Chair

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpm

Blocks

1. Wake up

   Z2 Warm
   • March in Place30 s
   • Arm Circles30 s

2. Reset

   Z2 Warm
   • Sit to Stand10 reps · Stand up from your desk chair
   • Calf Raise12 reps
   • Standing Quad Stretch20 s each side · Hold your desk or chair
   • Wall Chest Opener20 s each side · Forearm on a wall or doorframe
   • Neck Half Circles30 s · Slow, ear toward shoulder
   • Box Breathing40 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.