In the modern workplace, where the average office worker juggles a staggering number of emails, sending around 40 and reading approximately 121 every day, spends hours doing reports, engaging in video conferences, and on the phone, all add up to spending between 6 and 8 hours a day sitting at work, up to 10 hours per day with regular overtime work, and more than that if there is any kind of commute involved, finding ways to stay healthy and energized is essential.

Amidst the constant barrage of digital communication, it's easy to become sedentary, glued to our screens for hours on end.

Starting the day off right and incorporating regular exercise routines throughout the day is vital to creating lasting healthy habits throughout the day at work, and also at home.

So let's turn those email sessions, phone calls, Zoom meetings, and seemingly endless hours at our disks into opportunities to move our bodies revitalize our minds, and excel in both work and wellness.

The Daily Five exercises are the core workout of the Office Gym Portable Fitness System. Five exercises that target the key areas of our bodies that most dramatically impact what we present to the world, how we move, and how we feel. 

They are designed to be done four times a day, at 8am, 10am, 1pm, and 3pm. Key times throughout your work day to get your blood flowing to start your day, help you avoid that mid-morning slump we often feel, re-energize yourself after lunch, and to get yourself fired up late in the afternoon when we can often start to fade.

At each time, pick the workout that matches your experience level. (Remember to start lower if you're not sure. Once you get the feel for the movements and the resistance tubes you can move up to a more advanced level.)

Start the exercise. Begin with one arm or leg, do the number of repetitions indicated, switch arms or legs, and do the number of repetitions indicated. 

That's one set. Take a one minute break. Do the next set. Take a one minute break. Do the last set. 

Take a 10 minute break. 

Begin the next exercise, doing three sets.

Five exercises, three sets per exercise, four times per day = one fantastic routine to have you feeling better when you leave work than when you got there!

Set a 30 second timer, start it as soon as you're done with the first set, reset it after each set.

Then set a 10 minute timer between exercises. 

The video below will walk you through each workout, beginner, intermediate, and advanced. If you're not experienced with resistance tubes, and/or new to exercising, start with the Beginner workout, and adjust the number of reps to 8 for each set if that's too difficult.

Scroll to the bottom of the page to see video demonstrations of each of the "Daily Five" workout movements.