Perform anywhere from 5 (beginner) to 15 (experienced) repetitions of these exercises in a circuit-style format for 5–30 minutes, resting as necessary:
Chair squats. Start seated in a chair, then stand up.
Squats. Stand with feet hip width apart, shift your hips back like you’re going to sit down in a chair and squat to parallel and back up.
Desk push-ups. Place both hands on the desk shoulder-width apart, lower the body until the elbows reach 90 degrees, and press back to the start position.
Upgrade: Perform push-ups on the floor, either on the toes or knees or with the feet elevated on a chair.
Elbow plank. Positioning yourself face-down with the elbows underneath the shoulders (like the Sphinx), rest on the knees (novice) or toes (experienced), and keep the trunk muscles tight. Hold for 10–30 seconds.
Upgrade: From elbow plank, lift one leg at time, alternating between legs.
Dips. Sit in the chair, place the hands on the side of the chair, and press down until the hips are elevated.
Upgrade: Place the body in front of the chair to increase range of motion.
For more information on workplace workouts contact Maurie Cofman, CMES, CES, TBMM-CES, Personal Trainer, Certified Medical Exercise Specialist, Health Coach and Corrective Exercise Specialist in the St. Louis, Brentwood, and Clayton, MO area.