You’re on more conference calls right now than you’ve ever been on in your life—maybe even back-to-back-to-back calls. And while your default response is probably to be sitting down for the duration for them all, why not have a little fun and incorporate some movement into your day every time someone breaches conference call etiquette? Enter: The Ultimate Conference Call Workout, for your core specifically.

How it works: Whenever one of the below situations occurs, do the exercise prescribed. If you’re the one talking or presenting (or your company requires your camera to be on), make a note and commit to the workout later.

• There is an awkward silence = 10 push-ups
• The conference call drops = 10 burpees
• Someone’s voice is entirely muffled on the phone and you can’t understand anything = 45 second plank
• Someone “has a hard stop” = 50 bicycles
• The classic “will circle back with you” is used = 15 full sit ups
• The mute button is forgotten = 15 V-sit ups
• There is furious typing in the background = 30 russian twists
• Someone’s camera is accidentally on when they meant to just be on their phone = 10 plank to push-ups
• Your call could’ve been an email: 50 crunches
• Your main participant is a no-show: 30 mountain climbers
• Someone reiterates something the person right before them said: 15 jack-knives
• There is crunching right into the speaker: 12 plank hip dips
• The opening line is “can everyone hear me alright?”: 10 inch worms
• A “holistic strategic approach” is mentioned: 30 cross-body mountain climbers
• Someone mentions the “end to end”: 10 windshield wipers (move legs together from right to left)
• “I’m sorry I was on mute” is used: 10 second side plank right then left
• Someone sounds like they’re under water: 5 plank jacks
• Someone is accidentally sharing their screen: 10 second arm-raise plank
• The presenter can’t figure out how to share their screen: 20 flutter kicks
• You can tell someone has no idea what is going on: 10 plank leg raises
• A “win-win” situation is mentioned: 20 Cross-body mountain climbers
• There is a strange echo on the call: 12 scissor kicks
• There are technical difficulties: Hundreds
• Someone makes the excuse their computer crashed which is why they’re 20 minutes late to a 30 minute call: 10 reverse crunches
• Someone’s texts pop-up on the shared screen: 5 Commandos or army planks
• A dog barks in the background: 15 butterfly crunches
• People try to talk all at once: 12 knee to elbow crunches

Want more at-home workouts? Check out our YouTube channel here or our library of workouts here.