Home Workout Routine to Undo Your Desk Job – Fit Armadillo

Home Workout Routine to Undo Your Desk Job

home workout routine

Undo Your Desk Job with this Home Workout Routine

Usually I post my Tighten + Tone Tuesday videos at the crack 'o dawn
. Today, I got ready to finish writing up the details for this home workout routine and I just kept getting side tracked. Before I knew it I had to be online for a personal training session.

After a fun session with my client, I got off track again when I decided to check out a video link a friend had sent me from Marie Forleo's Marie TV. I was blown away be her guest. So I spent a little time learning more about the amazing Maysoon Zayid. If you haven't heard of Maysoon yet, you HAVE to go check her out.I loved her TED Talk, but found her interview with Marie today to be even more inspirational (I promise it was not only because she purposefully didn't wear makeup to the show). All this being said, I hope you'll excuse me for the delay in sharing what I think is one of my better episodes and please go check Maysoon out!!!. I know you'll thank me even if you end up sitting at your desk a little longer 😉

Warm It Up

Any good workout routine starts with a warm-up and this week's workout isn't any different! To increase the blood flow to your muscles and help prevent injury and increase flexibility, check out the Sitter's Workout Warm-Up Routine from last week HERE >>

Work it Out

Let's just get into it, shall we? Here is your video so you can start undoing that desk job, today:

Supply List:

-Stability Ball
-Resistance Band
-Resistance Band Door Attachment (or a place to secure your band)

Workout Review:

Now that you've seen the moves, here is a review of the workout routine:


1. DB Suitcase Lift + Walk for 60 secs

2. Unilateral Chest Flyes on SB 10-12 reps

3. Bent Over Alternating DB Row with floor tap 10-12 reps
Repeat 2 and 3

4. Tabletop with Shoulder Strength 10 x each side

5. Lunge Row with RB High 10-12 reps each side
Repeat for a second set

6. Plank to Lunge to 1 Leg Deadlift 10-12 times each side

7. DB Push-up with Rotation 10-12 reps total

8. Lunge Hold with 1 Arm Row 10-12 reps each side

9. Side Lunge with DB floor tap 10-12 reps each side

Repeat 6-8

10. Lying Shoulder Lift 10-12 reps

Cool down: Foam roll for up to 2 mins on each muscle and stretch

Final Thoughts

Now that you've watched the video, don't forget to take action (literally!). Leave me a comment with your thoughts and action plan for undoing your desk job this week, share this workout with a friend, and get moving! I can't wait to hear all about it:

Need help avoiding sitting during football?

Take a FREE online fitness class with me! This week, I'm offering a Mat Pilates class for beginners. Save your spot HERE>>

Need more 1-on-1 help? 

Head HERE to book a private online personal training session with one of the talented Fit Armadillo professionals. Enjoy a customized workout over 2-way video chat no matter where your busy life takes you.




Catherine Turley

Hello! I'm the founder of Fit Armadillo® and I'm so glad you're here. If you've been looking for a way to start your healthy lifestyle, but you don’t want to join a gym or spend thousands of dollars on supplements and fad products, you’ve come to the right place. On the blog we share fitness tips and healthy recipes to get you started. For more 1-on-1 help head here to get matched with an awesome certified fitness professional. Looking for motivation to start or stick to your routine? Check out my *bestselling* book HERE

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