The Ultimate Conference Call Workout: Lower Body

Okay, so you’ve mastered the ultimate conference call workout for your core—now, let’s move down to the lower half of your body.

conference call workout lower body

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.

Complete the following every time….

  • There is an awkward silence = 15 squats
  • The conference call drops = 10 jump squats
  • Someone’s voice is entirely muffled on the phone and you can’t understand anything = 10 sumo squats
  • Someone “has a hard stop” = 20 alternating lunges (10 each leg)
  • The classic “will circle back with you” is used = 20 second static chair pose
  • The mute button is forgotten = 15 clams each leg
  • There is furious typing in the background = 12 donkey kicks each leg
  • Someone’s camera is accidentally on when they meant to just be on their phone = 45 second plank
  • Your call could’ve been an email: 15 lateral (side) lunges per leg
  • Your main participant is a no-show: 15 fire hydrants per leg
  • Someone reiterates something the person right before them said: 15 squat pulses, parallel legs
  • There is crunching right into the speaker: 20 second glute bridge hold
  • The opening line is “can everyone hear me alright?”: 10 alternating lunge jumps 
  • A “holistic strategic approach” is mentioned: 30 cross-body mountain climbers
  • Someone mentions the “end to end”: 30 second wall sit
  • “I’m sorry I was on mute” is used: 15 plie squats (legs turned out rather than parallel)
  • Someone sounds like they’re under water: 15 curtsy lunges per leg
  • Someone is accidentally sharing their screen: 20 calf raises
  • The presenter can’t figure out how to share their screen: 45 second jog in place
  • You can tell someone has no idea what is going on: Single leg bridge, 30 seconds each side
  • A “win-win” situation is mentioned: 30 second high-knee run in place
  • There is a strange echo on the call: 20 skaters
  • There are technical difficulties: Bulgarian split squats, 12 each leg
  • Someone makes the excuse their computer crashed which is why they’re 20 minutes late to a 30 minute call: 45 seconds of jumping jacks
  • Someone’s texts pop-up on the shared screen: 20 inner thigh lifts per leg.
  • A dog barks in the background: Rotating squat jumps, 30 seconds
  • People try to talk all at once: 12 plank jacks

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

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About Samantha Kane

Samantha’s career was founded in the “healthcare trifecta”: insurance, acute care hospitals, and medical device sectors of the healthcare industry. Through her exposure to mega corporations, clinical operations, and the heroic products breathing life into operating rooms, Samantha has developed a unique insight into both the miraculous successes and alarming gaps populating our healthcare world today. Samantha has always had a fascination for merging science with art, and while “healthcare” and “writing” seemed to mimic an oil and water relationship, Samantha strives to use creative and relatable words as a gateway to help audiences better advocate for themselves within the health and wellness space. Samantha received her Bachelor of Science Degree in Public Health with a Minor in Psychology from Tulane University in New Orleans, and earned her Master of Science degree in Health Systems Management at Rush University Hospital in Chicago. Samantha is guilty of over-sharing photos of her family’s golden retriever, is a bit obsessed with travel, and is usually in need of some fashion advice. Her greatest strength and weakness is that she can’t sit still for too long, so you can typically find Samantha trying new workout classes and roaming about Chicago when not in her 9 to 5 job.

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