Micro Workout

Micro Workouts and How they can Help You and Your Team

  • Wednesday May 25, 2022
  • Teams   
  • Well-being   

It’s just past lunch and you’ve been working hard for 5 or 6 hours now and are starting to feel the midday slump. But you have a team meeting in 30 minutes! What are you supposed to do? What if we told you that you need a micro workout?


A micro workout is exactly what it sounds like. They’re small, short workouts that you can do while sitting at your desk. But how does this help? We’re glad you asked!


According to The National Library of Medicine you and your team will get the following benefits from regular exercise:


Benefits of a micro workout


-Improved sleep

-Better endurance

-Stress relief

-Improvement in mood

-Increased energy and stamina

-Reduced tiredness that can increase mental alertness

-Weight reduction

-Reduced cholesterol and improved cardiovascular fitness


You didn’t think we were going to suggest you do micro workouts and not give you some ideas of what to do did you?


Micro workouts that you can do while sitting at your desk


Abs Tucks – Sit up straight in your chair and pull your abs into your spine, hold for a moment and then release. Try doing 25 at a time.

Calf Raises – Place both feet flat on the floor. Raise your feet onto your toes and squeeze. Try doing 50 at a time.

Glute Squeezes – Sit up straight in your chair. Squeeze your glutes and hold. Try doing 25 at a time.


Want to learn some more? Join celebrity fitness expert Ramona Braganza in her experience Activate the Body to Activate High-Performing Teams. In this experience you and your team will learn how to perform micro workouts using decorative weights that are included in your kit!


Virtual Team Wellness Experience



Teamraderie Experiences can be explored and booked online via Teamraderie experience finder. If you are seeking a personalized recommendation, reach out to us at team@teamraderie.com.

Wellness Experiences for Your Team

Say goodbye to mental fatigue and hello to renewed focus with the help of Jessica Alba and Ryan Reynolds’ personal trainer, Ramona Braganza.

Join Ramona as she leads you through a series of energizing exercises that can be done right from your desk. Using weights that masquerade as stylish home decor, you’ll enhance your mental clarity and elevate your energy levels like never before.

Don’t miss this opportunity to transform your workday and unleash your full potential!

$600 for up to 30 people
45 min

Unlock your team’s highest potential by treating them like a cherished relationship.

Stanford’s Dr. Kathryn Velcich will guide your team through research-backed exercises that show how episodic check-ins build a stronger bond with your team. Through two exercises–focusing on eliminating energy depletion and doubling down on top-yielding performance–you will learn from one of Stanford’s top professors how to take your team to the next level.

$2,000 for up to 20 people
45 min

When teams “make authenticity a core value from the start” and introduce their authentic selves, “both they and their employer perform better,” according to Harvard Business Review. Award-winning poet and songwriter IN-Q helps your team practice their own authentic storytelling through poetry.

$3,000 for up to 20 people
45 min
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