Your Cart is Empty

5 Exercises to do in the Office

October 10, 2013 2 min read

Obviously not everyone has the ability to workout. Or the desire. At the very least I hope you read this and giggle at the possibility of doing a deep squat while your boss tells you that they need that report ASAP. Try for 3 sets of 10.
1.Desk/Wall Push up wall-push-up_300 You can do push ups off anything really. Put your hand shoulder width apart on the wall or your desk. Bring your chest close to the wall or desk and then push off. To switch it up alternate between close push ups and normally spaced push ups by moving your hands close together and then shoulder width apart. (PS - I'm sure you don't wear short shorts and sports bras to work-but you get the idea)
2.Invisible Chair Phone Calls url Who needs a chair? Sit with your back flat against the wall and squeeze your glutes. Try and hold this for at least 30 seconds at a time.  Your phone voice might sound a bit more aggressive but your butt will look great!
3.Desk Triceps Dip
images You can use your desk or chair for this exercise. Place the heels of your hands behind you on your desk or chair (no wheels for this one) shoulder width apart and lower your body towards the floor before popping back up. (just imagine that the bench is a chair or a desk)
4.Copy Machine Calf Raises exercise_calf-raise
Waiting for some copies? Do some calf raises to keep your calm. With feet shoulder width apart rise up on your toes before returning feet flat to the floor. Also, works while waiting for the coffee maker, elevator and the microwave.
5.Seated Knee Tucks seatedlegtucks2
Now, for the abs try seated knee tucks. Sit at the edge of your chair and hold onto the side. Keeping your back straight lean back slightly and pull your bent knees in towards your chest clenching your abs. Slowly lower back knees back down to the floor. Make sure to keep your legs together.
Plus, bring water bottles to work! Get two steel water bottles and use these as makeshift weights. Try bicep curls, triceps extensions, pec flys and shoulder presses!

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.