Equipment: Your best pair of dress shoes
Don't laugh, tapping your toes in place can be a great source of cardio while sitting at your desk. Just think of the toe tapping that football players do during up down drills. All you need to do is simply tap your toes underneath your desk. Once you think you've mastered the toe tap, try taking a garbage can and lifting your legs so that your toes tape the edge of the trash bin. Do this while alternating your feet to emulate the toe taps that soccer players do over the ball.
Best for: Biceps
Equipment: Adjustable chair and desk
Get the results of a nice curl right at your desk by just moving your chair close to the desk and placing your palm under the desk while you elbow is at a 90-degree angle. For 6 reps, simply push up against the desk and pause for six to 10 seconds at the top of the movement. To switch things up, change the height of your chair for different ranges of arc.
Best for: Triceps
This one is pretty easy. Sit on the very edge of your desk and place your palms on either side of you. Bend at the elwbos and move off the desk dipping down a few inches to where your elbows are bent at 90 degrees and pushing back up. Do this 20 times to get a little upper body conditioning on the job.
Best for: Torso
Equipment: Sturdy wall
In all likelihood, you've done a wall sit at some point in your life. The good news is that you can do this exercise virtually anywhere as long as you have a sturdy wall to lean against. All you have to do is simple place your back against the wall and move your feet away from the wall. Hold this position as long as possible with the wall supporting your weight and your knees bent. If you work in a cubicle just make sure the wall is sturdy enough so that you don't go falling into your neighbor's workspace.
Best for: Core strengthening
Equipment: Swivel chair and desk
While your boss may not love this exercise, it is certainly is the most fun exercise on this list. For this core workout, hold the edge of your desk with your fingers and thumb while sitting upright with your feet hovering above the floor. Use your core muscle to swivel the chair back and forth 15 times. You'll have so much fun you'll forget you're both working out and at work.
Jogging in Place
Best for: Cardio
Equipment: Open space
This is about as easy as it gets, as all you need to jog in place is enough open space so that you don't bump into your coworkers. Take a nice minute break from whatever it is that you're doing by jogging in place. Return to work and take another "break" a few minutes later to get a little burst of cardio.
Desk Push Ups
Best for: Upper body
Who knew the office was actually a good place to drop and do 20? Put a new twist on the traditional push up by standing a yard away from your desk with your feet together. Place your palms on the edge of your desk and lower your chest to the edge of the desk then push back up. Do this 20 times and remember to exhale on the way up.
Chair Leg Lifts
Best for: Lower body
Equipment: Office chair
You don't even have to get up out of your chair for this one. Simply raise your leg out in front you and hold it there for two seconds. When you're done, raise it up again as high as you can and hold it for another two seconds then repeat. Do this 15 times for each leg.
Best for: Full body
Equipment: Adjustable chair
To start, lower your office chair to its lowest setting. Standing in front of the chair with your feet a hip's width apart, put your hands on your hips and lower your butt until its just above the seat but not touching. Then, sit down slowly as possible and repeat 20 times. If you want to ramp things up, hold your hands over your head or try doing them on one leg.
Best for: Upper body
Not only is shadow boxing great for many areas including your abs, lower back, shoulders and arms, it's also a great way to blow off some stream and de-stress while at work. Just make sure you don't accidentally punch a coworker. For proper form, sit up straight with your legs wide and arms in from of you. Make sure that your stomach muscles are contracted and punch the air directly in front of each hand for a minute.
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