Office Workout

by Michael Greenhouse |   Date Released : 26 Mar 2009
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Michael Greenhouse

About the author: Michael Greenhouse

Michael Greenhouse, NSCA, CSCS, is a graduate of the University of Evansville with a degree in Exercise Physiology, and a focus on Kinesiology and Biomechanics. In 2005, the Chicago Cubs drafted Michael as a professional pitcher. Currently, Michael studies Physiology in Columbus, Ohio, where he has founded Pure Life Fitness. He has spent the last 8 years in the fitness industry working with amateur and professional athletics on rehab and program design, and over the last few years he has been developing and performing movement patterns to increase functional movement. Before moving back to Ohio he spent time as an assistant strength and conditioning coach in the Division 1 college level and the professional baseball level. He was also part of the St. Mary’s Hospital outpatient clinical team, specializing in rehab and corrective exercise for pre and post-surgery patients.

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Comments (6)

Hunter, Ben | 24 Feb 2010, 09:20 AM

I understand exercises are limited when simply working with body weight and the goal is to keep active in the office,
but how is working so much chest and shoulders preventing forward shoulder roll and bad posture when doing those exercises are further tighening those muscles promoting bad posture (in this situation)??

Mayfield, Gretchen | 21 Aug 2009, 09:58 AM

I get asked to design office programs for very busy folks all the time. I really appreciate all the great info here with this article. Very easy to follow and put together nicely. Thanks for such a great inspiration article.

Train Hard,

Fit Happens with Gretchen (Dallas, Texas)

Greenhouse, Michael | 31 May 2009, 13:06 PM

Patricia, I understand your concern with your older clients. The best advice I can give you is to regress from the exercises you listed. Example; You can replace the Split Squat with Wall Sits; Replace Push-ups with Wall Presses (aka Wall Push-ups); replace Leg Raises with Planks. Now these exercises are a little different, but they will work the same areas as the exercises listed above. I hope I could answer your concerns, and "Thank You" for your comments towards my article. If you have more questions, you can reach me through Pt on the Net, or you can email me at

Maliga, Patricia | 28 May 2009, 05:00 AM

My clients that come to me with postural issues are often older, and are not doing pushups on chairs, ab leg lifts or split squats in the office. I found only a few of the exercises realistic for older clients who want some exercises they can do in their office to improve posture and relieve tension. I will keep looking.

Horning, James | 12 May 2009, 11:19 AM

Great article. I've only read one other office workout article that made any sense and that was written by Michael Greenhouse's personal training mentor. Looking forward to more educational articles by Mr. Greenhouse.

Shaver, Tracie | 05 May 2009, 13:18 PM

This was a great article!! The article was really easy to understand and very informative. There were exercises on the article that seem so basic, but I would have never have thought of them on my own. I look forward to an advanced office workout program. Wonderful article!

Tracie Farrell

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