Desk Strength Basics

Build real strength with nothing but your bodyweight and a sturdy desk. Perfect for beginners.

The Workout

3 sets of 12 reps

Hands on desk edge, shoulder-width. Step back to a diagonal. Lower chest to desk and push back up. Keep core tight.

3 sets of 15 reps

Stand in front of your chair. Lower down as if you’re about to sit, stop just before the seat, then stand back up. Controlled movement throughout.

3 sets of 30 sec

Back flat against the wall. Slide down until thighs are parallel to the floor. Hold. Rest 30 seconds between sets.

3 sets of 20 reps

Stand behind your chair, hands on the back for balance. Rise up onto your toes slowly, lower back down. Feel the burn.

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A 2-minute routine to get blood moving back through legs that have gone numb from sitting.

A 6-minute routine to reactivate the deep core muscles that stay switched off after a week (or weekend) of sitting.

The real bridge between Desk Strength Basics and The Power Hour — more volume, still no gym.