BICEPS CURL – grab a paperweight, a small, filled water bottle, a stapler, or your handbag handle in your hand. While seated or standing, take the object in one hand with your palm facing upwards. Starting with your arms straight at your side, bend the elbow and curl the arm up towards your chest, hold, then lower back down. Repeat.
CHEST CHAIR PUSH-UP – get into a push-up position and place hands on edge of sturdy chair, slightly wider than shoulder-width apart. This is your starting position. Bend arms and lower body until your chest reaches the edge of the chair. Push body up to the starting position, and repeat. Variation: Knees can remain on the ground throughout the exercise to make it easier.
BACK REVERSE FLYE
– grab two paperweights, cans, or small, filled bottles of water. Sit on a chair with your knees bent at 90 degrees and your feet flat on the floor. Bend forward slightly, look down at the floor and keep your back straight. This is your starting position.
With palms facing each other, extend arms out to the side, squeezing the shoulder blades, hold, and return to the starting position.
TRICEPS CHAIR DIP –
Face away from the chair. Place your hands behind you on the edge of the seat, shoulder-width apart. With your hands securely in place, step a foot or two away, and straighten your legs and keep heels in contact with the floor. Straighten your arms so that your body is lifted. This is your starting position.
Bend your elbows and lower yourself until your elbows are 90 degrees, hold, and re-straighten back to the starting position. Repeat.
LEGS AND BUTT BODYWEIGHT SQUAT – stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, stand back up, and repeat.
HAMSTRINGS STANDING LEG CURL – Stand behind your chair and hold on to it for support. Kick one foot back at a time, allowing your heel to almost touch the back of your thigh. Lower your foot back down and repeat.
Tip/Variation: You can add some resistance by looping your handbag onto your ankle.
Extra cardio tip: “To make the most of your limited hours, take the stairs instead of the lift. Take two at a time for extra burn.”
For more check out this video of desk yoga, for stretches and relaxation tips.