Get in Shape at the Office With the Co-Worker Drop | STACK Fitness
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Get in Shape at the Office With the Co-Worker Drop

April 8, 2013 | Michael Volkin

Must See Strength Training Videos

If you are like most people, you spend most of your days sitting in a cubicle or an office with your only exercise being a trip to the bathroom. This constant sitting literally takes years off your life. Although the gym may be only a couple of minutes away, it can seem like a hundred miles when you're stuck inside. But don't fret, I have come up with a perfect solution. I call this workout the Co-Worker Drop. All you need are some co-workers who are willing to play along.

If you have the Strength Stack 52 fitness cards, just follow the card games instructions here.

Goal: To get the most points by catching other players using drop words.

The Co-Worker Drop Game

  • Determine who will be playing the game. The more players who are involved, the more interesting the game becomes.
  • Designate one person as the lead player. He or she will organize the emails and tally points. A formal meeting is not necessary, but an email must go out to all players informing them of the drop words.
  • A drop word is determined by each player and can be anything typically heard in the office—e.g., "keyboard" or "meeting." Common words  like "of" and "and" are not allowed.
  • Once all the players have selected their drop words, the players email their words to the leader along with a bodyweight exercise, like Push-Ups, Sit-Ups or Wall Sits, that must be performed when that drop word is said.
  • The leader sends an email to all players informing them of the drop words, the exercises associated with each word, and the rep count for each exercise.
  • Once the email is sent, the game begins. It doesn't end until the end of the work day (or a time determined by the leader).
  • For the remainder of the game, whenever a player hears or sees another player use a drop word (either verbally or in writing), the violator must perform its related exercise.
  • The player witnessing the violation must inform the violator within 10 seconds. You cannot go up to a violator three hours later.
  • If you hear a player use your drop word, you get 3 points. If you hear a player use someone else's drop word, you get 1 point.
  • You must actually hear a player using your drop word in order to get 3 points.

As a variation, you could have all the players determine drop words for people not playing. Then, whenever a non-player uses a drop word, all the players must do an exercise. There are lots of other variations, so get creative.

By performing random exercises throughout the day, you will increase your metabolic rate. This will help you be more attentive at work, and the workday will go by much faster. Give it a try!

Michael Volkin
- Sergeant Michael Volkin is a U.S. Army veteran, a best-selling author and the inventor of "Strength Stack 52" exercise playing cards, a unique way to...
Michael Volkin
- Sergeant Michael Volkin is a U.S. Army veteran, a best-selling author and the inventor of "Strength Stack 52" exercise playing cards, a unique way to...
More Cool Stuff You'll Like

3 Explosive Exercises Designed to Increase Pitching Power

Increasing the speed on your fastball is crucial if you want to successfully play baseball at the next level. Lighting up the radar gun will not only...

Bench Press Grip Guide: How Hand Placement Changes the Exercise

7 Exercises That Safely Build Shoulder Strength

Mike Boyle's 5 Tips for More Effective Workouts

5 Softball Catcher Drills for Throwing Power

7 Best Lower-Body Strengthening Exercises

5 Isolation Exercises Your Workout Is Missing

How Functional Training Has Overly Complicated Strength Training

The Best Single-Leg Exercises for Youth Athletes

Improve Soccer Agility with Lateral Strength Exercises

Notice On-Court Results With This Basketball Core Workout

Reach New Training Heights With Resistance Band Exercises

4 Deadlift Variations to Increase Your Pull

4 Exercises to Build True Lacrosse Power

These 3 Single-Leg Movements Will Improve Your Squat Technique

4 Sure-Fire Ways to Build a Strong Core

Don't Train Your Arms Until You Can Do These 4 Things

7 Ways to Work Out Competitively Without CrossFit

Blast Through Plateaus with Tempo Sets

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Develop Core Strength for Throwing

7-Exercise Core-Blasting Workout

4 Lifts to Build Wrestling Strength

Dominate Your Bench Test With This Strategy

Break Through Plateaus With the 1-10 Drop Set Method

Get Faster by Improving Your Core Mobility

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Kyle Lowry's 12-Week All-Star Training Program

Make Lifts More Challenging With Resistance Bands

Get a Ripped Core With 6 Advanced Dead Bug Variations

Build Full-Body Strength With 5 Suspension Trainer Exercises

7 Strategies for Faster Workout Recovery

Master the Lateral Lunge to Improve Your Hockey Stride

A Better Way to Train Your Core

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

How Often Should You Vary Your Exercise?

How to Design a Greco-Roman Wrestling Training Program

The Simplest Bodyweight Workout Ever

10 Ways to Get Stronger With a Sandbag

3 Sandbag Training Mistakes Athletes Make

Never Bench Press With Your Feet in This Position

3 Post-Activation Potentiation Combos for Explosive Strength

Top 5 Baseball Strength Training Myths

Perfect Your Squat Technique With the Unloaded Squat