9Round Fitness Blog


Get Up and Move: It's Deskercise!


For many of us, the only “manual” labor we do at work involves reading the employee manual. These days, it seems we’re more likely to log hour after idle hour with our bums glued to our seats. And while you may be an Excel champ, all of those hours in front of the computer aren’t doing us any favors, health-wise.

So, what’s a worker chained to his or her desk to do? Luckily, short bouts of aerobics, strength exercises, and stretching in between conference calls and meeting marathons can help improve fitness levels and heart health. While these deskercises (desk exercises) for the cubicle-bound won’t guarantee six-pack abs, or get you a spot on the Olympic team, they might just improve strength and burn a few extra calories to boot. So, whether it’s Powerpoint, Photoshop, or emails on that never-ending to-do list, try adding a few of these moves to your daily routine!


1. All Who Wander Are Not Lost
Technology makes it WAY too easy for us to be lazy. Instead of using text, instant messaging, or sending an email to that teammate who is two cubes down, put in some face time!​ Take a stroll down the hall to catch up with coworkers or welcome a new employee. Do your coworkers a favor and get them involved by putting technology to good use - use pedometers or smart watches to track your steps and create a little friendly competition with your office mates. Loser has to find the weird smell coming from the office kitchen and dispose of it!


Get your fitness on any time, any place by doing each of these 9Round moves for one minute. If you've got time for a longer break, repeat the circuit three times for a quick 15 minute workout!

2. Crab Punches


3. Lunge Kicks


4. Push Up, Tricep Dip Combo



5. Punch 5 Times, Switch Stance


6. V-Sit & Twist to Punch