THE Official 20-minute Office Workout - Movement-Rx

THE Official 20-minute Office Workout

Annie went Live on November 25, 2023 to teach the MRx Official 20 minute Office Workout: a short movement snack that you can do in the office to feel re-energized, re-focused, and more comfortable in your body.


Here is a replay of the routine that you can follow along with, and it’s written out below for you to come back to it whenever you want to get in some movement at work:


#1: Start with the breath

Finding our breath can help ground us, recenter us, and give our mind a break from the work day

Take 10 deep breaths into your belly with one hand on your chest and one hand on your belly.  Note the sensation when your bottom hand expands as you inhale.


#2: Get in a full-body warm-up

Our hips can get stiff when we are sitting at a desk all day. And that can contribute to low back pain, sciatica, and body aches. Take your warmup slowly, aiming just to get some blood flowing

An easy standing warm-up can look like this:

  • 2 minute timer to work continuously through the following circuit
  • 5 good mornings
  • 5 squats
  • 5 march and rotate per leg


 #3: Set a 10-minute timer for the Official Office Workout

Choose any of the following movements- we recommend working top to bottom. Continuously perform each movement for one minute, then move to the next one. Feel free to stick with the first two movements if you’re a beginner, or work through all of them if you’re advanced!

  • Reverse Lunges (step-back)
  • Squats (or reaching your hips to your your office chair)
  • Reverse Lunge to March
  • Squats with Plank Walkout
  • Lunges (faster pace)
  • Squats with Floor to Overhead Reach
  • Lunge Jumps
  • Squat Jumps
  • Slow-Mo Lunges
  • Slow-Mo Squats


#4: Cool it down, find your breath, and return to work

A cool down can help your heartrate come down and help you transition back to your day feeling loose and warm. Perform 10 reps of each

  • Neck Circles
  • Lunge stretch with upper body rotation
  • Toe touch and overhead reach
  • 2 minutes belly breathing

How to bring this to your teams?

At Movement Rx, we are in the business of creating teams that lead and work better from a place of wellbeing. 

Sign up for our FREE webinar training: Recharge YOUR Health, Retain your People on November 16, 2023 at 4p PST so you can better connect with your team and better lead your people

This training is tailor-made for business leaders and owners, fellow veterans or not, seeking solutions to the challenges of employee retention, customer attrition and business growth. Upon concluding this session, you will clearly see how leader well-being is a primary driver of workforce well-being and performance, and will have tools to cultivate resilience, enhance health, and boost happiness as a business owner or leader. This newfound competitive advantage will empower you to sustainably serve your employees, clients, family, and yourself – today, tomorrow, and far into the future.

Sign up HERE for the Recharge YOUR Health, Retain your People Training


Subscribe To the Your Health is Your Business Newsletter

It's full of all our latest tips and tricks. Join our mailing list to start receiving exclusive content only our newsletter members have access to.

  • This field is for validation purposes and should be left unchanged.

Keep Reading

Contact Us

Don’t hesitate to get in touch with any questions or feedback. We’re here to help!

  • This field is for validation purposes and should be left unchanged.

Register for Your Account

Register for an Account

Start the Sleep Challenge!

  • This field is for validation purposes and should be left unchanged.

Schedule a Well-Being Strategy Call

Submit your information below and our team will respond ASAP!

  • This field is for validation purposes and should be left unchanged.

Workplace Wellbeing Inquiry Form

Government Contracting Inquiry Form


  • Hidden
  • Please attach your cover letter and resume below.
    Drop files here or
    Max. file size: 1 MB.
    • This field is for validation purposes and should be left unchanged.