Jump to Resistance Moves & Stretches

Video Demos of Exercises in Product Booklet

All exercises in booklet provide light, office-appropriate cardio and work the core, arms, shoulders and back.

Full-Arm Figure 8

Overhead Throw with Squat (also works glutes & legs!)

Overhead Throws

One-Handed Circles

One-Handed Columns

Cross-Throw & Punch

Continuous Overhead Throws


More Exercises!

(check back for updates with videos & photos coming soon)

Toning / Strength / Resistance

Cardio in a Box for Office Fitness- Arm Circles
Arm Circles (works shoulders, core)
Hold one Fitness Square in each fist and extend arms out to sides, elbows straight. Make small forward circles with the arms, making sure to keep your trunk straight to work the core and breathe normally. After 30 seconds, reverse direction to make small backward circles. Variation: Do the same but make medium or large arm circles.


Cardio in a Box Office Fitness - Squat with Square
Squat with Square (works glutes, legs, back)
Stand about a foot in front of your office chair. Hold one Fitness Square with both hands, pulled straight in front of you. With your arms straight out to front and legs shoulder width apart, descend into a squat while keeping the square pulled taut. When your bottom starts to touch the chair, come back up while squeezing your glutes. Repeat 10 times, inhaling as you lower and exhaling as you raise. Keeping the square taut at all times will engage your upper back and help your body alignment during the move.


Chest Stretch - Cardio in a Box Office Fitness
Chest Stretch
Stand up and place your hands straight behind your lower back, with one Fitness Square between them. Breathe normally and pull the square taut as as you raise your arms as high as you comfortably can. Hold for 30 seconds as you continue to breahe normally. Rest 15 seconds and repeat.

Cardio in a Box Side Stretch Office Exercise
Side Stretch for Back & Arms
Stand with legs shoulder-width apart. Hold one Fitness Square with both hands, also should-width apart. Slowly bend to the right, breathing normally. Hold the stretch for 20 seconds, then switch sides and repeat.


Cardio in a Box Shoulder Stretch Office Exercise
Shoulder Stretch
Grasp one Fitness Square with both hands as shown. Gently pull the square with your top hand to stretch the shoulder of the arm behind your back. Hold for 20 seconds then repeat with arm positions swapped.

Triceps Extension
Place right hand over shoulder and left hand at small of back, grasping one fitness square between your hands. Gently pull the square upward with your right hand and hold for 20 seconds. Switch sides and repeat.

Full-Arm Figure 8