Desk Strength Circuit
Once bodyweight desk push-ups and chair squats stop being hard, this is the next step — before you're ready for a full advanced circuit like The Power Hour. More reps, more moves, still nothing but your desk and chair required.
The Workout
Incline Push-Ups
3 sets of 15Hands on the edge of your desk, step back to a slight angle. Lower your chest toward the desk with control, then push back up. The incline angle makes this more forgiving than a floor push-up, which is exactly why it can handle higher reps than Desk Strength Basics.
Chair Dips
3 sets of 12Sit on the edge of a sturdy chair, hands beside your hips, feet out in front. Lower your body by bending your elbows, then push back up. This targets triceps and shoulders — muscles the push-up variations barely touch.
Reverse Lunges
3 sets of 12 each legStep backward into a lunge, keeping your front knee stacked over your ankle. Push through your front heel to return to standing. Reverse lunges are easier on the knees than forward lunges, so you can push the rep count higher.
Plank Shoulder Taps
3 sets of 30 secHold a high plank and alternate tapping each hand to the opposite shoulder, keeping your hips as still as possible. This builds anti-rotation core strength, which is what actually stabilizes your spine during everything else on this list.
Superman Hold
3 sets of 20 secLie face down, arms extended forward. Lift your arms, chest, and legs off the floor at the same time and hold. This directly counteracts the forward-hunched posture that builds up from a full day at a desk.