The hard working WatchFit Team has been in need of some motivation (ie. butt-kicking) to get into shape. With ridiculously long days spent in the office and 7-day-work patterns, we felt that we just didn’t have the time or energy to get our workouts in. And as a dedicated Health and Lifestyle company, we felt pretty bad about this.

So we reached out to some of our fantastic Expert Contributors for help. Our first response was from  the dynamic Terry Linde, a professional Personal Trainer who is always so active on the WatchFit platforms.  

His deskercise guidelines are just what we need!

Join WatchFit and get fit with this exercise routine you can do in your breaks.

Here are some exercises that can easily be done at your work station. Perform sets of 15 repetitions of each exercise.  You can perform as a circuit without any rest in between exercises to get your heart pumping and also provide cardiovascular benefits or just do a set of each exercise at different times during the day as your schedule permits.


From a standing position, keep your belly button pulled in, abdominals tight and your back in a natural arch. Keep your head straight and your eyes looking up to help keep your back arched. Lower your hips and bend your knees making sure they travel in line with the first two toes but do not travel in front of your toes.

Go up on the balls of your feet and squat down so your hands are on the floor just in front and outside of your feet. Kick both legs back at the same time so you are in a push-up position. Bring both feet back up to your hands in one motion and return to a standing position. Repeat for the correct number of repetitions.

Major Muscles: Gluteus Maximus, Hamstrings, Quadriceps.

Minor Muscles: Calves, Core, Shoulder girdle, Biceps, Triceps, Forearms.


Sitting on the edge of your chair, straighten your legs out in front of you with just your heels on the ground. Keep your toes pointed up towards your shins. Curl your legs so your chair is pulled forward towards your heels. Try to get knees bent to than a 90º angle. Then extend your legs back out and repeat.

Major Muscles: Hamstrings.

Minor Muscles: Calves.


Sitting in your chair, keep one leg bent and lock the other leg out at the knee as straight as possible.  Keep your belly button pulled in and press your lower back into the chair.  Lift your straight leg up as high as possible and lower until it almost touches the floor, but doesn’t.  Repeat with the other leg.

Major Muscles: Quadriceps.

Minor Muscles: Hip flexors.


Begin from the top position with the arms and hips straight and the abs tight. Lower your chest towards the floor, keeping the neck straight, until the shoulders are even with the elbows. If you feel a stretch in the shoulder, don’t go this far.

Your forearms should be perpendicular to the floor when you are in the bottom position and keep your elbows out and perpendicular to your body.  Return to the top.  You may begin by placing your hands on the edge of a desk for an easier progression and build up to placing your feet up on your chair with your hands on the floor to make them more difficult.

Major Muscles: Pectoralis major.

Minor Muscles: Triceps; Anterior deltoids; Pectoralis minor, Shoulder girdle muscles.

Here are some exercises that will help keep you in shape and help prevent repetitive stress injuries while you are on the job.


With hands in a prayer position, move in all directions and stretch.

Squeeze fists tight.

Stretch fingers wide.

Rotate wrists in circles in all directions.

Interlace fingers and rotate hands.

Invent stretches that feel good.


Drop your head to one side.

Roll it around in a wide circle; switch directions.

Slowly find the tight spots.

Hold and breathe, letting your breath release the tightness.

Extra stretch: Place a hand on your head and gently pull to the side.


Place left arm behind your back.

Grab your wrist with your right hand.

Drop your head to the right side.

Roll head slightly and explore any tightness.

Stretch and breathe.  Repeat with other arm.

Bend left arm above and behind your head.

Grab your elbow with your right hand and stretch up.

Breathe and let shoulders relax.

Repeat with other arm.


Interlace your fingers behind your head.

Relax your elbows and shoulders.

Smile, breathe, and stretch your elbows back.

Let the tightness release slowly.

(Repeat throughout the day.)



Raise your arms straight above your head.

Interlace your fingers.

Alternate palms downward and upward.

Stretch and breathe.

Stretch your arms out in front and relax your shoulders.


While sitting, reach your hands toward the sky.

Breathe in deeply and relax completely on the exhale.

Drop your arms and upper body toward the ground like a rag doll.

Your mental attitude

Mental attitude dictates your day and events around you. When people are in love or feeling happy, it can seem like everything goes smoothly through the day. Even minor disappointments or challenges are met with enthusiasm without affecting one’s overall good mood. This is an example of how much the attitude you adopt as you start the day has to do with how well your day actually turns out to be.

If people wake up thinking how terrible the day is going to be, or how awful it is that they need to get up, then they will more easily be upset by small events that occur over the course of that day. If people wake up with enthusiasm and happiness, then they are less vulnerable to being upset by minor disappointments or setbacks.

…In other words, they are less likely to feel stressed!

Deskercise really does bring benefits over time and takes away any excuse of “being at work” or “stuck at my desk”!

Read the rest of this article in Deskercise Pt.2! Meditate in the Office for a Happier You.

Read more from Terry Linde and connect on his WatchFit Expert Profile.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans