DeskFit
JackFit
General Fitness, Functional Fitness, OtherTired of doing random exercises trying to stay in shape while spending your day sitting behind a desk? DeskFit is your answer. Short, focused workouts aimed at helping you to get in shape fast. No more guess work and questioning. Designed by a collegiate strength coach, this program is intended to start you on the track to being in the same shape that you were in your athlete days.
A1
Air Squat
2 x 10
A2
Jumping Jack
2 x 10
A3
Inchworm Push-Up
2 x 10
B1
Incline Bench Press
10, 10, 8, 8, 8
B2
1-Arm DB Row
12, 12, 8, 8, 8
C1
Seated Single Leg Press
4 x 8
C2
Single Leg RDL
3 x 6
D1
Lat Pulldown
3 x 12
D2
DB Lateral Raise
3 x 15
E1
Leg Raise
12, 10, 8, 6
E2
Russian Twist
20, 15, 10, 5
F
Walk
1 x 3
A
Static Stretch
1 x 5:00
B
Stationary Bike
1 x 5:00
C1
Stationary Bike
10 x 60
C2
Stationary Bike
10 x 60
D1
Bicep Curl to Shoulder Press
3 x 12
D2
Lateral Lunge
3 x 5
D3
Plank
3 x 0:30
A
Static Stretch
1 x 20:00
A1
Reverse Lunges
2 x 5
A2
Scap Push-Up
2 x 12
A3
Deep Squat Stretch
2 x 20
A4
Lying Handcuffs
2 x 12
B
Leg Press
8, 7, 6, 5, 4
C1
Leg Extension
12, 12, 12, MAX
C2
Single Leg Hip Thrust
3 x 8
D1
Bench Press
8, 6, 5, 5
D2
Band Pull-Apart
3 x 20
E
Seated Cable Row
4 x 12
F
Back Extension
3 x 15
A1
Bear Crawl
2 x 15
A2
Bodyweight Step-Up
2 x 6
A3
Hip Airplane
2 x 6
A4
Side Plank
2 x 0:20
B
Walk
1 x 30:00
Coach jack
A college strength coach with experience at all levels of sport, Jack understands the struggle of going from being an athlete to spending your days behind a desk. Jack holds accreditation from multiple nationally recognized organizations as well as being a doctoral candidate in Kinesiology with a concentration in Sports and Exercise Nutrition.
