On the Go Workout Tips

Stuck in traffic or working through lunch but you still want to get in a quick workout? Here are five ways to stretch and strengthen your body at the office or in your car.


  • Wall squats.
    Stand with your back against a strong wall, with your feet 1-2 feet out in front of you so you’re leaning back. Bend your knees and slide your back down the wall as you squat into a sitting position. Straighten your legs to stand up again.
  • Chair dips.
    Position a non-wheeled chair with its back against a sturdy wall so it won’t move. Sit on the edge of the chair and grip the seat with your palms face down. Pressing down, lift yourself slightly off the seat, and then “dip” your bottom toward the ground as you bend your elbows. Straighten your arms to lift yourself back up—don’t use your legs. Be sure to keep your elbows pointing behind you.
  • Neck stretches.
    Here’s a stretch you can do at your desk or when sitting in traffic to alleviate neck tension. Start by sitting up straight. Drop your head toward your right shoulder until you feel a stretch down the left side of your neck. Count to 10 and release, then repeat the stretch on the other side. If you feel pain, stop.
  • Isometric belly busters.
    Belly exercises that are perfect for the car or office. Start by exhaling. Then contract your abdominal muscles so you’re pulling your belly button back toward your spine. Remember to breathe as you hold your abs tight for as long as you can. See if you can hold it for a whole minute. Release, recover and repeat.
  • Dumbbell bicep curls.
    Keep a lightweight (5-10 lb) dumbbell in your car or in a desk drawer, and do sets of bicep curls when you’re waiting at a stoplight or talking on the phone. You can also use the dumbbell for other exercises like shoulder presses.



American Home Shield is providing the information for general guidance only. Due to the general nature of the property maintenance and improvement advice in this material, neither American Home Shield Corporation, nor its licensed subsidiaries assumes any responsibility for any loss or damage which may be suffered by the use of this information.