5 Exercises You Can Do at Your Desk
1. Incline Push Ups
How To Do It: Place your hands on the chair seat shoulder width apart with your shoulders aligned directly above the wrists. Extend your legs straight behind you, feet together and on your toes so all your body weight is on your hands and feet. Make sure you are squeezing your glutes and engaging your core. Keep elbows rotated inwards toward your ribs, and slowly lower your chest towards the floor. Once your elbows bend slightly beyond 90 degrees, push your torso off the floor and extend arms back to starting position.
2. Tricep Dips
How To Do It: On a stable chair, position your hands shoulder width apart at the edge of the chair. Slide your butt off the chair and extend or bend your legs in front of you. Straighten your arms, and bend from the elbows keeping them close to your sides. Continue lifting your torso up and down.
3. Chair Squats
How To Do It: Extend arms in front of you and stand in front of your chair. Have your feet be a little wider than hip width apart. Push your hips back slowly on the chair, without fully sitting down. Make sure your knees do not migrate pass your ankles, then slowly move your weight into your heels and stand up off the chair. Make sure to squeeze your glutes and keep midsection activated.
4. High Knee's
How To Do It: Standing in place with your feet hip width apart and making sure you have enough floor space, drive your right knee towards your chest and quickly place it back on the ground. Follow immediately by driving your left knee towards chest. Continue to alternate legs as quickly as possible. Keep upper body upright and your midsection engaged.
5. Calf Raises
How To Do It: Stand up behind your chair and hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly, lower yourself back to the floor.
Set your own reps/sets :)