Jeffrey Jaime, CISSPServant Leader & CEO Driving AI Innovation and Team Excellence

An Office Fitness Workout

19 Nov 2009 · 1 min

Watch on YouTube

1:26

Ben Greenfield demonstrates a very quick office-based workout requiring only body weight, a chair, and a piece of paper. The routine has three exercises—chair dips, chair push-ups, and a "paper deadlift"—performed for 21 reps in the first round, 15 in the second, and 7 in the third with minimal rest and encouragement to move quickly. A suggested modification for push-ups is to place the knees on the chair if full push-ups are too difficult.

Questions this video answers

Ben Greenfield.

Chair dips; chair push-ups; paper deadlifts.

Three rounds with 21 reps the first time, 15 reps the second, and 7 reps the third.

Place the knees on the chair while performing the push-ups.

Chapters

Hey, I'm Ben Greenfield and today I'm going to show you how you can do a very quick, very effective office based workout with just your body weight and a chair and a piece of paper. So it only consists of three exercises and you're going to go through this doing 21 reps the first time through, 15 reps the second time through, and seven reps the third time through. And that's it, you're done. Minimal rest and do it as quickly as you can do. So we're going to get started right away. The first exercise you're going to do, when you have a quick break, make sure your secretary or your boss can't see you. Just take your chair and get into a dip position and you're going to do 21 dips. Okay. Basically just straight up and down, keeping your elbows as narrow as possible. Once you finish 21 dips, put your feet up onto the chair and complete 21 push ups. If those are too difficult, put your knees up onto the chair and do 21 push ups. Once you've completed that, you're going to take a piece of paper. Set the piece of paper down on the floor. This looks easy, but it'll actually heat your heart rate up. You can do this 21 times. Just pick up the piece of paper. It's called paper deadlift. Just down and up. So down and up. OK, 21 times. So you got chair dips, chair push ups, paper deadlifts, that's your office based workout. Have fun.