We talk a lot about “functional fitness” in the gym—but what about at the office? Functional training isn’t just for weight rooms- it’s about preparing your body for everyday movements, including standing, lifting, twisting, and reaching. And believe it or not, you can train those patterns right at your desk!

Here are four quick moves you can do throughout the day, using your chair as a prop, that mirror functional training exercises and will help keep your body strong and mobile.

1. Chair Squats = Bodyweight Squats
Functional squats build lower body strength for sitting, standing, and lifting. Stand in front of your chair, lower down like you’re going to sit, lightly tap the seat, and come back up. Keep your chest lifted and knees tracking over your toes. Great for glutes, quads, and core stability.

2. Standing Marches = Low-Impact Running Drills
Marching in place trains balance, coordination, and hip mobility, all which are key for walking, running, and avoiding falls. Drive your knees up and swing your arms like you’re warming up for a training session. It’s a dynamic movement that improves posture and circulation.

3. Overhead Reaches = Overhead Press Pattern
Reaching overhead mimics the shoulder and core engagement you need for lifting things up high. Stretch both arms tall, reach side to side, and focus on engaging your core. Bonus: it resets your posture and counteracts the slump from screen time.

4. Seated Twists = Trunk Rotation/Core Work
Rotational movements are crucial for daily tasks like turning, reaching, or picking something up. Sit tall, twist gently from the core (not just your shoulders), and feel the stretch along your spine and obliques.

Try rotating through these moves every hour. It’s functional fitness, office-style—and your body will thank you for it.

Keep Moving,
Tom and Nick