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...
Must See
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 5,843,109
Jadeveon Clowney on Making Big Hits Jadeveon Clowney on Making Big Hits
Views: 6,408,434
Dwyane Wade Leads by Example Dwyane Wade Leads by Example
Views: 7,921,693

Featured Videos

James Harden Resisted Euro-Step James Harden Resisted Euro-Step Views: 27,251
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,312
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,074
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,792
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,870
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,228,339
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,469
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 890,413

Load More
More Cool Stuff You'll Like
Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

The olympic lifts from the sport of weightlifting are commonly used in many strength and conditioning programs to develop explosive power and triple...

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

8 Cures for a Weak Grip

8 Cures for a Weak Grip

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

2 Brutal 10-Minute Workouts That Deliver Serious Results

2 Brutal 10-Minute Workouts That Deliver Serious Results

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

YardBarker