Printable 15-Minute Desk Workout

Wall Squats
 

15 reps

Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up.

Keep the abs engaged, your back straight, and your weight in your heels. Make sure your knees don't go past your toes. 

Exhale as you stand back up and inhale as you lower down.

Wall Lunges
 
15 reps

Step forward with your right leg, placing your left heel up on the wall and the ball of the left foot on the floor. Face forward and bend the knees to lunge straight down, then push back up.

Don't learn forward. Try to balance your weight evenly between both feet, and keep your toes pointed forward.

Exhale as you push back up and inhale as you lower down.

Repeat on opposite leg before moving on to the next exercise.

Calf Raises
 
15 reps

Stand tall with feet wider than the hips and toes turned outward.  Hold onto the wall for support. Raise your heels up away from the floor and slowly lower them back down.

Exhale as you lift your heels and inhale as you lower down.

Wall Pushups
 
15 reps

Place your toes 2-3 feet away from the wall and you hands shoulder-width on the wall in front of you. Keeping the body in a straight line, bend the elbows to lower your body towards the wall and extend them to push back up.

Keep abs engaged and the body straight—don't lean forward with just your chest.

Exhale as you push back up and inhale as you lower towards the wall.