Elementary Workout Schedules for Office- and Home Workers COMPILED BY DEAN AMORY

Elementary Workout Schedules
for Office- and Home Workers
EASY STRETCHES THAT INCREASE YOUR
FITNESS LEVEL, SUSTAIN YOUR HEALTH
AND IMPROVE YOUR FEELING OF WELL
BEING
COMPILED BY DEAN AMORY
ALSO AVAILABLE FOR FREE DOWNLOAD AT http://www.lulu.com/Spotlight/Jaimelavie

Elementary Workout Schedules for Office- and Home Workers
Copyright © 2012, Dean Amory. All rights reserved.
ISBN 978-1-300-54375-6
All information contained in this book was found on the internet, where it is freely available to anybody.
My conclusion, therefore, is that it is in the public domain.
If anyone has conclusive information to the contrary, please contact me at dean_amory@hotmail.com
Published by Lulu.com
For more copies of this book, please email: dean_amory@hotmail.com
Acknowledgement
These workout guidelines do not constitute expert medical advice.
If you have back, neck, spine, or other health problems, please consult with your physician before beginning any exercise
routine.
Although every precaution has been taken in the preparation of this book, the publisher and author assume no
responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the
use of this information contained herein.
2

INDEX
What to expect from this document?................................................................................................4
General Recommendations...............................................................................................................5
Four tips to receive more motivation for working out at home........................................................6
Four basic exercises that can be done anywhere!.............................................................................7
Desk exercises you can do at work or at home without even leaving your chair...........................8
Do you have one of those rolling chairs? .........................................................................................9
More Easy Stretches to Do at Work ...............................................................................................10
Desk Fitness: A Series of 11 Simple Stretches ..............................................................................12
STRETCHES ALL DESK WORKERS SHOULD DO TODAY..................................................15
The Most Important Stretches if you spend your day at a desk .....................................................17
WORK IT OUT : Stretching in Your Workspace ..........................................................................23
10 Simple Exercises for the Office.................................................................................................24
Working out at work.......................................................................................................................26
DESK EXERCISES TO INCREASE FLEXIBILITY ...................................................................27
Shaping Up at Home ......................................................................................................................30
TOP TEN HOME WORKOUT EXERCISES ...............................................................................32
The Total Body Workout in just 10 exercises ...............................................................................36
The Anywhere Workout .................................................................................................................40
Work Out Of The Week #FitLife ...................................................................................................41
How To Work Out At The Office & At Home ..............................................................................42
The Ultimate Bootcamp .................................................................................................................48
The ultimate Bootcamp - Alternative schedule:.............................................................................51
Easy desk stretches you can do any time, any place ......................................................................53
MORE EASY EXERCISES...........................................................................................................54
Easy Desk Stretches .......................................................................................................................56
More Easy Computer and Desk Stretches ......................................................................................57
Sitting is killing you .......................................................................................................................58
How bad exactly is sitting?.............................................................................................................64
WHAT SITTING FOR LONG PERIODS DOES TO YOU (ARTICLE FROM BBC NEWS) ...65
3

What to expect from this document?
In case you did not know yet : SITTING IS KILLING YOU!
Take a look at the information from MEDICAL BILLING AND CODING ORG, THE GUARDIAN
and BBC NEWS at the end of this document.
I selected for you a series of workouts that you can easily do at the office or at home, a lot of them
even while you are working or talking on the phone.
The variety of schedules published here after, allows you to pick a different schedule every day and
skip any exercises which you might not like or feel are unable to do at any given time.
The intention is not that you should read this manual as a book, nor that you should execute complete
lists of training exercises one after the other, but rather that you should single out a couple of exercises
every day and actually do them.
It might be a good idea to mark the exercises as you make your way through the manual, and indicate
which exercises you find helpful at home or/and in the office. During work or/and during your
personal pauses.
REMEMBER:
AT ANY GIVEN TIME, ALMOST ANY MOVEMENT IS BETTER THAN NO MOVEMENT!
4

General Recommendations
If you work in an office or at home, you may find yourself living a very sedentary life, in which you
are generally stuck at your desk all day in front of a computer screen. In such circum-stances, it is
essential for your health, fitness level en feeling of wellbeing to find some fitness exercises that you
can do in the office or at home safely and without compromising your work requirements. Here are
some general suggestions to start with.
1. Get out of your seat whenever possible! Don’t send that mail to your colleague who is working on
the same floor: go over and tell them what you have to say. Stand up when answering the phone.
2. When to exercise? The best time is: NOW. Why not dedicate 5-10 minutes in the morning to do a
few star-jumps or simple aerobics, then do some desk exercises a couple of times later in the day.
Don’t do all your exercises at once. Build a daily routine and include exercises that you can repeat
whenever you have a spare minute.
2. Have a wander – Don’t sit during your entire lunch break: in your lunch hour, why not walk down
and get some fresh air. Just make sure you’re back in time!
3. Take the stairs – As many companies will be working above the ground floor, resist the temptation
of the elevator and race up the stairs.
4. Walk/cycle to work – A simple one, but therein lies the beauty. Obviously if you are living too far
away from your work, this is not feasible. Just consider it – if you think you can make it on a bike, try
it!
Read more: How to Exercise in the Office | eHow.com http://www.ehow.com/how_4551899_exerciseoffice.html#ixzz2F82Mg700
5

Four tips to receive more motivation for working out at home.
1. Set your own rules
When you go to gym, fitness clubs or outside places to work out, you have to follow their strict rules
like dress code, behavior code, time limits, etc. This all does not bother you at home. You can choose
your own rules or simply you can follow no rules to make it interesting.
2. Play some music
Doing exercise while you are listening to some music makes you feel better. You can play some peppy
number, instrumental or anything else that can give you energy without getting bored. Remember you
can’t play music in most of fitness clubs, so avail the facility at home.
3. KISS (Keep it simple & short)
Kiss is the best theory to make anything interesting. While you are doing exercise at home, keep it
easy as much as possible and do alternate exercises to not to get bored. You can pick easy fitness
exercises or you can replace them with other alternatives like jogging. You can include aerobics,
meditation or yoga to avail more benefits in less time, if interested.
4. Set up a routine
Exercising at home requires strict discipline else it is not going to be regular. However it offers you
ultimate flexibility to choose appropriate time schedule as per your convenience, so grab the
opportunity. But be disciplined and regular; make it a routine to attain full benefits.
5) Don’t know what to do? Dance!
Besides being lots of fun, dancing has many great health benefits. You will gain flexibility, strength,
endurance and a sense of well being just by throwing on your favorite tunes and getting your dance on!
Source: idiva.com
6

Four basic exercises that can be done anywhere!
Source: Hellobeautiful.com
People tend to think you need a lot of time, money and a fancy gym to exercise. This is not always
true! Here are four basic exercises that can be done from your office, home or where ever you are!
1) Walking
2) Jumping Jacks
3) Leg lifts
4) Squats
If you have stairs in your home, go up and down them a few times. Instead of waiting
for the elevator, take the stairs. If you take a bus or train, get off a few stops earlier
and walk the rest of the way. Whenever possible, just walk! It’s a great way to help
tone up your legs.
This calisthenic exercise works out your shoulders, back, thighs and
calves. Start in a standing position with your feet together and your arms
relaxed by your side.
When you jump, move your feet apart until they are wider than your
shoulders, while at the same time raising your arms over your head. Then
jump back into starting position.
This exercise can also be done from sitting on a chair at your desk. Sit
upright in the chair while lifting your legs until they are at a straight
angle towards your hips. Lower your legs slowly and stop about 3
inches off of the floor. Hold your legs steady for about 2 seconds and
then repeat.
Knowing how to do squats properly can firm up your butt and legs rapidly.
Stand with your legs evenly apart while keeping your toes, hips and knees
in a straight line. Slowly lower your body as if you were going to sit in a
chair, bending the knees. Hold the position for 2 seconds and then return to
starting position. Then repeat 10-15 times for an intense work out.
7

Desk exercises you can do at work or at home
without even leaving your chair.
An office job is no longer an excuse for skipping your workout. If you're feeling tense, take a five
minute break and try a few of these exercises to help you relax. You can also do desk exercise on your
lunch break. Remember, any amount of exercise keeps you moving and is beneficial to your health.
1. Lift one leg off the floor while sitting in your chair. Extend the leg straight out and hold for two
seconds. Lower the foot but stop a few inches before you reach the floor. Hold for five seconds,
and then switch to the opposite side. Perform this desk exercise 15 times on each side.
2. Place both hands on the arms of your chair. Slowly lift your bottom a few inches off of the chair.
Hold for a few seconds and then return to the sitting position. Repeat this desk exercise 15 times to
work the upper body.
3. Sit up straight in your chair. Stretch both arms up and over your head. Hold for 10 seconds, then
reach both hands up as high as you can go, reaching from your spine. Hold for several seconds and
then slowly bring your arms back down. Repeat the desk exercise as many times as comfortable to
stretch the back muscles and relieve tension.
4. Shrug your shoulders. Lift shoulders up toward your ears. Hold for several seconds, then release
and drop the shoulders down. Repeat this desk exercise at least three times to work the neck and
upper back muscles.
5. Tighten your buttocks. Hold for five seconds. Release, and then repeat at least 15 times. This is a
very unobtrusive under desk exercise and can be executed when others are in the room.
6. Do belly rolls when you are not typing! Move your belly in and out and until you are either out of
breath or you can feel your stomach getting a work out. You will be surprised by how much of a
work out this really is. Your stomach muscles will start to get sore but it will burn a little calories
while your sitting down reading emails, articles or browsing the internet.
7. Shake your knees and feet. You can do this step even if you are typing. This will help with your
circulation as well as keeping your body moving. Leg stretches are also recommended while
working on the computer for long hours at a time. Move your legs in and out until you feel that the
leg exercises are working.
8. Do head and neck exercises when you can. Moving your head in circles every once in a while will
help you stay awake and motivated. You can also do shoulder exercises by moving your shoulders
in circles.
9. Exercise your buns. While sitting on the desk chair, tighten and release your buttocks several
times. This is recommended for those of you who work in a private or home office. If you are a
customer service representative, wait until there is nobody around or you will get weird looks.
10. Exercise your wrists. When you are not typing on the keyboard, do circular wrist exercises. This
will help you if you have temporary wrist pain or carpal tunnel syndrome.
11. Your desk is your bench – You can stay at your desk and still exercise – you could squat, or do
triceps dips, or even use it balance yourself when you stretch for exercise.
8

Do you have one of those rolling chairs?
THEN DO A COUPLE OF THE FOLLOWING:
12. Place your hands on the edge of the desk and push yourself away from the desk and pull yourself
back 10 times. Do 5 reps of this if possible. Make sure your feet are off the ground during this
exercise.
13. Place your hands on the edge of the desk and twist your chair to the right all the way and hold for
10 long seconds (feet off the ground). Do the same to the left and hold 10 long seconds. Do four
reps of each side.
14. While sitting on your chair, face your chair to a empty area and lift BOTH feet (until legs are
parallel to the floor) and hold for 5 seconds. Clench your abs at the same time. You can use your
chair arms for support. Do 10 reps.
15. While sitting in your chair, bicycle our legs in the air for 20 seconds. Do 10 reps.
Read more:
How to Exercise While Sitting at Your Desk | eHow.com
http://www.ehow.com/how_5777600_exercise-sitting-desk.html#ixzz2F84jrsOq
How to Do Desk Exercise at Work | eHow.com http://www.ehow.com/how_4784281_desk-exercisework.html#ixzz2F844yLcC
How to Exercise in the Office | eHow.com http://www.ehow.com/how_4551899_exerciseoffice.html#ixzz2F82Mg700
9

More Easy Stretches to Do at Work
By: Jeff Csatari; Photographs by: Beth Bischoff
1. Chest Elevation
2. Scapular Retraction
3. Chin Tuck
10
Sit in a chair with your arms at your sides and your feet flat on the floor.
Gently raise your chest toward the ceiling, but don’t look up. Keep your
chin level with the floor. Hold this position for 10 seconds, then relax, and
repeat 5 to 10 times.
Get into the position for the chest elevation stretch while sitting, but this
time place your hands on your hips. Squeeze your shoulder blades together,
feeling the stretch in your chest. Hold for 10 seconds, then relax, and repeat
the sequence 5 to 10 times.
A/ Assume the chest elevation position while sitting. Keeping your chin
level with the floor, pull your chin, head, and neck inward (not down).
B/ To loosen stiff neck and shoulder muscles, drop your chin to your chest
and stretch. You may also roll your head from side to side to stretch the
side of your neck and the backs of your shoulders.
Tip: Placing your finger on your upper lip may help guide your head
through the proper range of motion and correct any mistakes.
Hold for 10 seconds, then relax and repeat

4. Upper Cervical Spine Flex
5. Upper Back and Neck Scapular Strengthening
6. Rhomboid Range of Motion
7. Corner Chest Stretch
From the chest elevation position while seated, dip your head forward
slightly as if you were nodding “yes.” Feel the stretch in the neck at the
base of the head. Pause for 10 seconds, then relax and repeat 5 to 10 times.
To strengthen the rhomboids, try this version of the scapular retraction. Stand
upright. Clasp your hands behind your head. Flex your elbows back while
pinching your shoulder blades together. Hold for 10 seconds, then relax, and
repeat 5 to 10 times.
Stand upright. Clasp your hands behind you at the small of your back. Pinch your
shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10
times.
Stand facing the corner of a room. Raise your hands to shoulder height, and place
your forearms, elbows, and hands against each wall. Lean inward to stretch your
chest muscles. Hold for 15 seconds (or until you feel loose).
Tip: By raising or lowering the position of your arms, you can alter the stretch to
focus on different parts of the pectorals.
11

Desk Fitness: A Series of 11 Simple Stretches
(Melanie Brooks)
I spend an ungodly amount of time at my desk, staring at my large screen iMac. My body gets stiff,
and sometimes numb. To help my muscles out, I frequently stretch at my desk. It not only makes my
body feel better, but it gives my mind a break.
If you’re like me your shoulders creep up to your earlobes with stress during the day. I hold all of my
stress in my upper back and neck. And while I prefer a massage, I can’t get one every day. But this
series of simple stretches help, and I can do them in the comfort of my own office chair. Why not give
them a try yourself?
1. Chin Tuck
2. Side Neck Stretch
3. Shoulder Stretch
12
To loosen stiff neck and shoulder muscles, drop your chin
to your chest and stretch. I also like to roll my head from
side to side to stretch the side of my neck and the backs of
my shoulders. Take some time to relax and do this
stretch—it feels so good.
You can also stretch your neck muscles by simply turning your head from side
to side. It might sound simple (and it is) but if you think about how much of
our day is spent facing straight forward at our computer screens, turning your
head from side to side every so often doesn’t sound so weird. You can also
stretch your neck by tilting your head from side to side from a face-forward
starting position. Do your ears touch your shoulders?
This is another good shoulder stretch for you to try. You’re going to place
one hand on the elbow of your other arm and pull it across the front of your
body. Keep your back straight and face forward. Hopefully this will loosen
your muscles and make your arms feel longer.
Sometimes I feel myself slouching at my desk. My legs are crossed and it
feels like my chest has caved in on itself. Gotta stretch that, too!

4. Chest Stretch
5. Lower Back Stretch
6. Back and Side Stretch
Put your hands behind your head and point your elbows to the side. Feel a
stretch by pushing your elbows as far behind you as possible, squeezing
your shoulder blades together.
Maybe you hold your stress in your lower back instead of your shoulders. A
good office chair with lumbar support can help, but if you don’t have one
(or it’s not enough) try stretching.
All you have to do is sit forward in your chair and bring one of your knees towards
your chest at a time. Use your hands to grab the back of your knee and pull
towards you. Be sure to keep your back straight.
You can do this one standing up or sitting down. Interlace your fingers
and lift your arms straight up over your head. Slowly bend side to side,
feeling the stretch.
7. Seated Spinal Twist
Sit sideways in your chair for this one. Put both feet flat on the floor and, while
holding the back of the chair, twist. Turn the chair around to repeat. If you hear
cracking in your back, congratulations! If not, that’s ok too. Not everyone’s bones
and joints need to make noise.
If you type as much as I do you either have carpal tunnel syndrome or strong arm
muscles. Sometimes I don’t even realize how tight my forearms get during the
day.
13

8. Forearm Stretch
9. Seated Hip Stretch
10. Cat-Cow Stretch
11. Seated Forward Bend
(Images courtesy of Jody Lew.)
14
Stretch your arm out in front of you with your hand turned down, fingers pointed
towards the floor. Use your other hand to gently pull the fingers towards your
body.
And if you sit as much as I do during the day, your hips probably feel cramped
and closed up.
I love this stretch because it’s so simple yet makes such a difference. While sitting,
cross one ankle over the knee on the other leg. Sit up tall and gently lean forward.
You should feel a stretch in your glute and hip. Want a deeper stretch? Push down
on the hanging knee. Oh yeaaaaaah.
Put both feet flat on the floor and put your hands on your knees. On your
inhale, arch your back and look at the ceiling. On the exhale, round your
spine and let your head drop forward, your chin to your chest. Repeat until
you are satisfied.
This is a nice rush of blood to the head. Push your chair away from your desk to
avoid giving yourself a concussion. Put both feet flat on the floor, interlace your
fingers behind your back and straighten out your arms while folding at the
waist. Bring the hands over your back and stretch. Rest your chin on your
thighs and release your back. Don’t forget to breathe!

STRETCHES ALL DESK WORKERS SHOULD DO TODAY
By Katherine Schreiber- Illustration by Shannon Orcutt
We know sitting at a desk all day is bad for us. But not everyone has a company gym membership or a
workweek that allows for morning and afternoon fitness classes. So here are six stretches that loosen
the muscles made most stiff by sitting. No gym equipment or extended lunch hours required!
1. Neck and Shoulders.
Hunching over keyboards strains the cervical spine and stiffens our shoulders. On the next bathroom
break, reach your arms behind you, and interlock your fingers so that your palms face. Lift your arms
so you feel a stretch in your chest and front shoulders. Draw your chin down to avoid crunching the
neck. (Of course, feel free to do this at your desk. Tell anyone who gawks to follow suit.)
2. Hip Flexors & Iliopsoas.
These muscle groups are at an especially high risk of tightening after long days at a desk. Here’s a
morning and after-work stretch to keep ‘em lengthy. Kneel on the floor (top of the shins and feet as
your base, torso straight). Pick up your left leg and place the left foot on the floor, keeping the knee
directly above ankle. Keep both hips horizontally aligned as you move your torso toward the wall in
front of you, gliding the knee forward. You may feel a stretch in your calf and Achilles. Place the
hands on the top of the left thigh for support. Hold for 30 second. Switch sides. Repeat.
3. Abdominals.
Reach your arms above you and lean slightly back so your chest and throat point towards the sky. If
you have difficulty balancing, keep your gaze forward or down to the floor. Repeat on the other side.
4. Obliques.
From the original hip flexor stretch (low lunge, left foot forward, right knee and shin on the floor)
reach your left arm to your side and touch the fingers to the floor or stack of books for support. Curve
your right arm over your head reaching the right fingertips over the left side of your body. Hold for 20
seconds. Breathe. See if you can stretch a bit further, then return to a straight spine. Switch legs and
repeat on the other side.
15

5. Lower Back & Lats.
Sitting for too long rounds out our spine in all the wrong places. The muscles surrounding the lumbar
spine get particularly weak while the hamstrings can go slack. Lie on your stomach on the floor or on a
mat. Hard version: Lift your legs off the floor. Easy version: Keep the legs on the floor. Bend your
elbows and interlock your fingertips behind your neck (thumbs on either side of your neck, pointing
towards your upper back). Lift your chin, look ahead. Inhale while lifting your torso as far off the floor
as you can, albeit gently, by tightening the muscles along your spine. Lower down on an exhale.
Repeat 10 to 15 times.
Now bend your knees and sit back on your heels (tops of the feet still touching the floor). Rest your
torso on your thighs and your forehead on the floor or a pillow. Reach your arms out in front of you,
walk the fingertips forward and retract the shoulder blades down the back. Keep your butt on your
heels as you pick up your forehead and walk your hands over to the left, then to the right to throw in a
lat stretch.
6. Whole Back/Spine & Hamstrings.
De-stress your spine after it’s been chair-bound all day. Lie on your back, feet on the floor, knees bent.
Draw both knees into the chest and gently rock. Then extend the left leg straight on the floor as you
keep the right knee hugged towards the chest. Take a few breaths here and enjoy the hamstring stretch.
Then, keep your right shoulder on the floor and guide the right knee across the midline of your body,
towards the floor, with your left hand. It’s okay if your knee doesn’t touch the floor. Stop if you feel
any pain at all. After 30 seconds, draw that knee back to center. Switch legs and repeat on the other
side.
This article was approved by Greatest Experts Jeanmarie Paolillo and Linda LaRue.
16

The Most Important Stretches if you spend your day at a desk
By and large most of my clientele spend the majority of their day sitting at a desk. They tell me that
they have few if any opportunities to get up from their desk for any length of time. And if they do, it's
usually to go to a meeting where they spend anywhere from 2-4hrs sitting again.
As all of you know, sitting for long periods of time has significant consequences to your body.
Especially your lower back, knees and sometimes wrists (depending how much time you spend on the
computer). So let's get rid of that pain and discomfort.
Below I have listed the 7 most important stretches if you're a person who is stuck at a desk for most of
the day.
I would encourage you to do these stretches a minimum of 1x/day. They will take you approximately
15-30 minutes to do. Not much time to invest to get out of pain. Think about it for a second. You
spend 4-8 hours sitting. I'm just asking for 30 minutes a day to get you out of pain, and help you
decrease your stress level. Sounds like a good investment to me.
This is Stretch#1.
Position your body with your right leg bent at a 45 degree angle. Straighten your back leg with the
toe facing the floor. Position your upper body so that your knee is in line with your sternum (chest
bone). Hips should be parallel to the floor. You should feel no pain in the knee. If you do stop
immediately. This pose is also know as Pigeon.
Hold position for 7 breaths.
17

This is Stretch #2.
Begin on your knees, with your knees out wide, resting on forearms. Then straighten one leg out
to the side. Be sure that the toe of the straight leg is in line with the knee of the kneeling leg. If
possible, reach out to touch toe of straight leg with same side hand.
Repeat movement 3 times on both sides.
This is Stretch #3.
With your calves against the supporting surface take a medium to large step forward. Place one
foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back
leg knee to the floor. Now if you're just beginning you may need to place a pillow under your
knee for cushion and to decrease the intensity of the stretch. Be sure that the front leg knee is bent
at a 90 degree angle and the shin is perpendicular to the floor.
Hold for 5-7 breaths. Repeat on other side.
18

This is Stretch#4.
Begin with your head, forearms, shoulder blades, and butt against the wall. Feet should be 6-8"
away from wall. Make sure there is minimal space between your lower back and wall.
Ending position for Stretch #4.
Extend your arms up and out into a 'Y' position. Be sure to keep forearms and hands in contact
with the wall at all times.
Repeat movement 7-10 times.
19

This is Stretch #5.
Taking a lunge position halfway through a doorway, use this inverted 'V', place your hands on a
door frame and gently lean forward until a stretch is felt in the shoulder, chest and/or arms. Make
sure your weight is evenly balanced between the front and back leg.
Hold this position for 5-7 seconds. Repeat 2-3 times.
This is Stretch #6.
Stand straight and clasp your hands behind your back.
20

Ending position Stretch #6.
Tuck hips underneath you (by flexing your butt) and tighten your stomach, move clapsed hands
towards floor, while pulling shoulders back and lifting chest. This should create erect posture. Be
sure not to arch lower back.
Hold for 5-7 breaths. Repeat 3-5 times.
This is Stretch#7 (1/3).
This stretch is often called Child's Pose. From a kneeling position, toes pointed straight back, sit
backwards so that you are sitting on the heels of your shoes. Reach forward with both arms, far
enough to feel a stretch in the lower back and shoulders.
Hold for 7-10 seconds
21

Stretch #7 (2/3)
Keeping your legs where they are at, engage your abs and move both arms to the right until a
stretch is felt on the left side of the body. Think of making your body into a half circle. Be sure to
remain seated on your heels.
Hold for 7-10 seconds.
Stretch #7 (3/3).
Now do the same process you did for the above picture for the left side.
Hold for 7-10 seconds.
Well, there you go. The 7 most important stretches for those of you who spend way too many
hours seated at your desk. These quick 7 should get you out pain and help you stay that way.
22

WORK IT OUT : Stretching in Your Workspace
Exchange is a publication of Express Services, Inc., Oklahoma City,
Oklahoma.
least
make If you room can’t for find stretching time during while the you’re day for at a work. cardio The workout, benefits at of
stretching, especially for the desk-confined worker, are
immense. It can reduce pain, strain, and stress, help posture, and
increase flexibility. Here are a few stretches experts
recommend incorporating into your daily routine at work.
• Neck Stretch. While sitting, grab the right side of your chair with
your right hand and pull gently while bending your head to the left.
Hold for 30 seconds, then repeat on the other side.
• Shoulder Shrugs. Lift your shoulders up to your ears and
squeeze them hard. Hold this for two seconds, and then roll your
shoulders down into a relaxed position. Do 10 repetitions. You can do this while seated or standing.
• Hip Stretch. While seated and sitting up straight, cross your right ankle over your left knee. Then,
lean forward slightly, keeping your back straight, until you feel a stretch in your hip. Press your right
knee gently toward the floor to increase the stretch. Hold this stretch for 30 seconds for each leg.
• Low Back Stretch. Sit with your feet flat on the floor, flex your abs, and twist your torso gently to
one side. Hold on to the side of the chair to increase the stretch, making sure to keep your back straight
and hips square. Twist only as far as you are comfortable. Hold this for 20 seconds, and repeat on the
other side.
• Hand and Arm Stretch. Place one arm in front of you, turning your hand down with fingers
pointing to the floor. Use your other hand to pull the fingers toward you gently. Hold for 20 seconds,
repeating with the other arm.
• Stand Up. For those who spend most of their work hours sitting behind a desk, simply standing up
straight to complete a few tasks is a great way to stretch your leg and back muscles. Plus, it puts you
into position for some other simple stretches.
• Side Bends. While standing, bend to one side and hold for 10 seconds. Make sure your abs are
engaged and your shoulders are down. Repeat this on the other side. Do multiple repetitions.
• Forward Bend. If you’re in a discrete space, bend forward while standing to get a good hamstring
stretch. Keep your legs straight without bending your knees. Hold for 10 seconds.
23

24
10 Simple Exercises for the Office
While a hard work ethic is a good thing, there’s no reason being cooped up in
an office all day has to prevent you from taking proper care of your body. Here
are ten great exercises you can do in the office – no sweat, no equipment – but
maybe a few weird looks from your colleagues
Lunges: Need to walk a memo over to someone’s office? Don’t walk there –
lunge there! Make sure to take the longest step you can so your knee doesn’t
come over your toes.
Wall Sits: You love to sit down, clearly. Why else would you be sitting 10
hours a day? Move that chair out from underneath and make sitting down a
challenge! Go for a minute first and then try to better that!
Chair Squats: A great way to get in a few chair squats is instead of just sitting
down in your chair, sit down, stand up, THEN sit down. Boom. Next time,
stand up, sit down, stand up, sit down. Getting it?
Chair Dips: Move your butt off of the chair and slide your legs forward, while
keeping your hands on the chair behind you. Bend your elbows 90 degrees and
lower your body and then lift yourself up. Feel those triceps burning? You will
when you do as many as you can in 30 seconds! Avoid chairs with wheels.
Arm Circles: Stand up and stick your arms straight out to form a big ‘t.’
Rotate your arms forward in small, concentric circles `50x and then backwards
50x. This will really get to those shoulder muscles!
Walk & Talk: Take phone calls standing up or if you have a blue tooth
headset, pace back and forth. Short meeting? Instead of booking the conference
room, go for a walk instead, even if its just a lap or two around the office.
Take the Stairs: Resist the urge of the glowing button and take the stairs.
Nothing’s on fire but if you walk up enough, your leg muscles certainly will
be!
Heel/Toe Rolls: Stand in front of a desk or other piece of furniture you can
hold on to for balance. Starting on the balls of your feet, gently rock back onto
your heels, engaging your core and sense proprioception for balance. Then
shift your weight onto your toes, standing up as tall as possible.
Push-Ups: Drop down and give me 20! Or as many as you can. While you’re
down there, enjoy a few moments in Child’s Pose and/or Downward Dog.
Ergonomic Exercises: Dont become a chair. Sitting for hours can lead to a
host of postural issues that can impact your health and wellbeing in many
ways. Your spine may already have an uncanny resemblance to your leather
executive. Furthermore, repetitive motion injuries can develop from using the
mouse and keyboard and eye sight can be diminished from staring at the back
lit computer screen. Take frequent mobility breaks to move your extremities
and every few minutes take your eyes away from the computer to focus on an
object 20 feet away for a minute. Here are a few good mobility exercises.

While these exercises all vary in nature, they all share one characteristic: getting out of your chair.
Work in the 21 Century is predominantly seated. As a result of a prolonged seated experience, workers
do their spines and circulatory systems a disservice by twisting and turning their bodies in to odd
positions to find the most comfortable posture. Sitting has even been linked to shorter life span!
Do yourself a favor: take a five minute break from work every 45 minutes and walk around, do some
pushups or just stand up and shake out your legs.
Via: Medical Billing And Coding
25

Working out at work
It’s hard to find time for the gym when you’re stuck at the office from nine to five. But here’s
something you can fit in: a five-minute workout you can do at your desk every two hours.
1. Ab dominators
Sit up straight and squeeze your abdominal muscles for 10-20 seconds. Repeat three times.
2. Leg lifts
Sit up straight with your hands on your lap and your feet flat on the floor. Straighten one leg in front of
you and hold for two seconds. Then lift the leg as high as you can without moving the rest of your
body and hold for another two seconds. Repeat 15 times per leg.
3. Arm-ups
Sit up straight with your feet flat on the floor. Place your hands on the arm rests and lift your body a
few inches off the chair and hold for 10 seconds. Repeat five times.
4. Butt builders
This one can be done at any time, even while you’re on the phone. Just sit up straight and squeeze your
butt cheeks together as tightly as possible for 10 seconds. Repeat 10 times.
5. Neck rolls
Your neck takes a lot of strain when you’re hunched at your desk all day. To end your mini-workout,
sit up straight, relax your shoulders and let your chin touch your chest.
Roll your head in an anticlockwise circle five times, then repeat in the other direction.
26

DESK EXERCISES TO INCREASE FLEXIBILITY
Sitting in front of a desk every day can wreak havoc on your body, especially since most of us don't
have the best posture. Hunching the shoulders and slumping in your seat can cause back pain,
headaches, tension and tightness in your back, neck and shoulders. The following stretches target the
muscles of the back, neck and shoulders as well as the hips.
1. Chest Stretch
Stretching the chest may be one of the best exercises you can do for your body, since
most of us spend much of our time hunched forward. This example shows a chest
stretch using a resistance band. You can find resistance bands at most sporting goods
and department stores and they're great to keep in your desk for quick stretching or
strengthening moves. There are alternatives below if you don't have a band.
Do it right: In a seated or standing position, hold the band in a wide grip over the
head. Take the arms back just a bit as you lower them down, stretching the chest. Hold for 10-30
seconds. Avoid this move if you have shoulder problems.
2. Shoulder Shrugs
3. Upper Back Stretch
The shoulders and neck hold a lot of stress and tension from typing, clicking and
scrunching. Shoulder shrugs are a great way to relax the shoulders and get a little
circulation going.
Do it right: Seated or standing, lift the shoulders up towards the ears, squeezing them as
hard as you can. Hold for 1-2 seconds and roll them back as you relax down. Repeat for
8-10 reps.
The upper back can also become tense and tight from hunched shoulders, especially
if you hold the phone against your shoulder or use your mouse a lot. The shoulder
rolls above may help loosen you up for this upper back stretch.
Do it right: Seated or standing, stretch the arms straight out and rotate the hands so
that the palms face away from each other. Cross the arms so that the palms are
pressed together, contract the abs and round the back, reaching away as you relax the
head. Don't collapse but instead imagine you're curving up and over an imaginary
ball. Hold the stretch for 10-30 seconds. If twisting the arms doesn't feel good, simply lace the fingers
together.
4. Spinal Twist
Sitting for prolonged periods of time can also affect the lower back, leaving it tight and
achy. This stretch will help gently work out some of that tension.
Do it right: In a seated position with the feet flat on the floor, contract the abs and
gently twist the torso towards the right, using your hands to help deepen the stretch.
Only twist as far as you comfortably can and keep the back straight while keeping the
hips square. Hold for 10-30 seconds and repeat on the other side.
27

5. Torso Stretch
6. Forearm Stretch
7. Neck Stretch
8. Hip Flexor Stretch
9. Seated Hip Stretch
28
Even if you pay attention to your posture, you may find yourself sinking back into a
hunched position, which can make your back ache. This simple move will stretch all the
muscles in your back, sides and arms.
Do it right: Seated or standing, lace the fingers together and stretch them up towards the
ceiling. Take a deep breath as you stretch up as high as you can, then exhale and open the
arms, sweeping them back down. Repeat for 8-10 reps.
You may not even realize how tight your forearms can get from typing until you stretch
them out. This simple move helps stretch those muscles in the forearms and wrists.
Do it right: Seated or standing, stretch the right arm out and turn the hand down so that
the fingers point towards the floor. Use the left hand to gently pull the fingers towards
you, feeling a stretch in the forearm. Hold for 10-30 seconds and repeat on the other
hand.
Holding tension in the neck can lead to headaches and upper back tension as well. Many
of us drop the head forward when working on the computer, which can put extra stress
on the neck muscles. This stretch feels great on the neck and shoulders.
Do it right: Sitting in your chair, reach down and grab the side of the chair with the right
hand and gently pull while tilting your head to the left, feeling a stretch down the right
side of the neck and shoulder. Hold for 10-30 seconds and repeat on the other side.
The lower body also gets tight from sitting too much, especially the front of the
hips. When you sit, the glutes stretch while the hip flexors get tighter. Stretching
this area several times a day can help reduce that tightness.
Do it right: While standing, take the right leg back as though you're going to do a
lunge. Squeeze the glutes as you bend the knees, lowering down until you feel a
stretch in the front of the right hip. Hold for 10-30 seconds and repeat on the other
side.
This move helps open up the hips and stretch the complex series of muscles in the
hips and glutes.
Do it right: While seated, cross the right ankle over the left knee and sit up nice and
tall. Gently lean forward, keeping the back straight and reaching out with the torso
until you feel a stretch in the right glute and hip. You can also press down on the right
knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.

10. Inner Thigh Stretch
This not-very-ladylike stretch feels great on the inner thighs, hips and groin and is another hip-opening
move that may help get rid of tension and stress in the lower body.
Do it right: While seated, take the legs wide, toes out and lean forward with
the elbows on the thighs. Keep the back straight and the abs contracted. Gently
press forward while using the elbows to push the thighs out until you feel a
stretch in the inner thighs. Hold for 10-30 seconds.
11. Desktop Pilates
Seated Thoracic Spine Extension (Upper Back Stretch)
1. Sit tall at your desk, towards the front of the chair, arms out to the sides.
2. Gently draw your lower abdominals in.
3. As you breathe in, lift your breast bone up to the ceiling turning the palms
of your hands upwards, lengthening through the neck.
4. As you breathe out return.
5. Repeat x 4
Make sure you do not feel any discomfort in the lower back, this means you
are arching too far back.
29

Shaping Up at Home
While everyone wishes they had the time and money to have a daily personal trainer whipping their
body into shape, the reality is that most people are too busy to log long hours in a gym.
for a full-body workout.
Exercising at home has great benefits
Heel Walk
Wall push ups
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Fortunately, there are many easy exercises that can be
done at home to work and tone muscles when you need
to get in a quick workout. While getting sufficient
exercise is the foundation of basic fitness, combining
frequent workouts with good eating habits and an
overall healthy lifestyle is the only way to ensure your
body’s optimum performance. Not all exercise has to be
as intense as bench presses and weighted lifts, though.
Even doing a few bicep curls with an extra can of beans
while you cook can promote health in the long run. Add
one or two of these simple moves to your normal
routine to burn a few extra calories, or combine them all
At home or the office, take advantage of your rolling desk chair. Sit in
the rolling chair with your abs tucked and shoulders back. Move yourself
forward by digging your heels into the floor. Roll yourself down the
hallway and back for two minutes at a time to work lower abdominals.
Heel Walk
After you pop your morning coffee in the microwave, stand facing the
nearest wall and do a few pushups against it. Bend only at your elbows, and
keep the rest of your body stiff as you lower yourself towards the wall and
then push away, strengthening arms and shoulders.
Wall Pushups

Squats
Lunges
Leg lifts
Next time you pick up your kid, or a bag of groceries, pause to do
some squats. Hold the bag (or child) firmly against your chest and
bend your knees. Focus on keeping your back straight, as if you were
sitting back into a chair that isn’t there. Do 5-8 repetitions at a time,
working leg and butt muscles.
Squats
When cleaning day rolls around, do lunges across the bedroom while
picking up dirty laundry. Take a big step forward, keeping your back
straight. Bend your front knee while keeping your weight on the back
toes. As you reach to pick something up, drop the knee of your back leg
to the floor, strengthening legs and core muscles.
Lunges with light dumbbells
Getting fit at home can be relaxing, comfortable, and fun.
Inevitably during the day at some point you will
find yourself standing idly in a line, whether at the
bank, grocery store, or the mall. When this
happens, lift one foot a half-inch off of the ground
and hold for 30-60 seconds, focusing on balancing
on your other foot. Then switch and lift the other
foot, rebalancing your body and trying to remain
steady.
In-chair leg lifts
31

TOP TEN HOME WORKOUT EXERCISES
By Aloka Mehta Gambhir
Supermans
Downward facing dog
Push up with single leg raise
A great stretch and very good for your whole body,
specially your back. Lie on your stomach on a mat
with your legs extended, arms extended overhead
with palms facing each other. Relax your head to
align it with your spine. Extend both hips a few
inches off the floor while simultaneously raising
both arms a few inches off the floor. Keep both legs
and arms extended and avoiding any rotation in
each. Hold this position briefly. Gently inhale and
lower your legs and arms back towards your starting
position without any movement in your low back or
hips.
Kneel on an exercise mat or floor and bring your
feet together. Place your palms flat on the mat,
positioning your hands shoulder-width apart with
your fingers facing forward. Get into a push-up
position, shifting your hands until your shoulders
are positioned directly over your hands. Shift your
weight backwards by pushing your hips backwards
and upwards. Move your body moves backwards
and attempt to push your heels towards the floor.
Continue moving until your body forms an inverted-
V, keeping both arms and legs extended and a
neutral (flat) spine.
Lower your body towards the floor while
maintaining a rigid torso and head aligned with
your spine. Do not allow your lower back to sag or
your hips to hike upwards during this downward
phase, contract your gluts and thigh muscles to
create stability for your core. Press upwards
through your arms while maintaining a rigid torso.
As you press upwards, extend your left hip to lift
your left foot off the floor, keeping the knee
extended. Continue pressing until the arms are fully
extended at the elbows and your left leg is
extended off the floor. Hold this position briefly before returning to your starting position. Repeat with
other leg.
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Front Plank:
Side plank with bent knee:
Squat Jump:
Lie on your stomach with your elbows close to
your sides and directly under your shoulders, palms
down and hands facing forward. Contract your
quadriceps to extend your legs (pull toes towards
your shins). Contract your core and abdominal
muscles to stiffen your torso. Lift your entire torso
off the floor or mat, maintaining a stiff torso and
legs. Continue to breath while holding this position
for a specified time (20 seconds at least). While
maintaining a stiff torso and extended knees, gently
lower your body back towards the floor.
Lie on your right side on an exercise mat with
your left leg lying directly over your right leg and
bend your knees to a comfortable position. Raise
your upper body to support yourself on your right
arm, your right elbow should bend to 90 degrees
and be positioned directly under your shoulder.
Contract your abdominal / core muscles to stiffen
your spine and lift your hips off the mat, but
keeping contact with your knee, and head aligned
with your spine. Return yourself to your starting
position.
Stand with your feet at shoulder width, arms by your
side. Shift your hips downwards and take care to not take
your knees further than your toes. Continue to lower
yourself till you feel your heels lifts of the floor. With a
very brief pause at the bottom, explode upwards through
your lower extremity. As you jump into the air, keep
your feet level with each other and parallel with the floor.
Attempt to land softly and quietly on the mid-foot,
rolling backwards quickly towards the heels. Always
push your hips backwards and drop them downwards to
absorb the impacting forces associated with jumping.
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Side lying hip abduction
34
Forward Lunge
Stand with your feet together. Lift one foot off the floor,
stabilizing your body on the stance (supporting) leg.
Avoid any sideways tilting or swaying in your upper
body and try not to move the stance. Hold this position
momentarily before stepping forward. As you lunge
forward, focus more on dropping your hips towards the
floor rather than driving your hips forward. Continue
lowering your body to a comfortable position or until
your front thigh becomes parallel with the floor and
your tibia (shinbone) is in a slight forward lean. Firmly
push off with your front leg, activating both your quads
and glutes (thighs and butt muscles) to return to your
upright, starting position.
Side lunge
Stand with your feet parallel facing forward and hip-width
apart. Step to the right while keeping your weight over
your heels and both feet facing forward. Bend at the hips,
pushing them backwards while simultaneously shifting
your weight towards the right foot. Continue shifting your
weight over the right foot until your shinbone is vertical to
the floor and your right knee is aligned directly over the
second toe of your right foot. The heels of both feet should
stay flat on the floor. Push off firmly with your right leg,
returning your body to your starting position. Repeat the
movement for the opposite side.
Lie on your side on a mat with legs extended straight, away from
your body. Hold your feet together in neutral position and your
lower arm bent and positioned under your head for support,
while the upper arm rests upon your upper hip. Raise the upper
leg off the lower leg while keeping the knee extended and the
foot in a neutral position. The hips should remain vertical to the
floor and the knee of the raised leg should point straight away
from you. Continue raising the leg until the hips begin to tilt
upwards or until your feel tension develop in your low back or
oblique muscles. Then return to starting position and switch legs.

Reverse Crunches
SQUAT EXERCISES - HOW TO PERFORM A SQUAT:
Lie on your back with your knees bent, feet flat on the floor and
arms spread out to your sides with your palms facing down.
Then lift your feet off the floor, raising your knees directly above
your hips while maintaining a 90 degree bend in the knees. Hold
this position and breathe normally. Then raise your hips off the
mat, rolling your spine up as if trying to bring your knees
towards your head. Finally lower your spine back towards the
mat in a controlled fashion, rolling out until your spine and
pelvis (hips) contact the mat and your knees are positioned
directly over the your hips with a 90 degree bend with your
lower leg.
1. Stand with your feet hip width apart.
2. Tighten and pull in your abdominal muscles.
3. Keep you back in a neutral position with your
knees centered over your feet and lower your body
down as if you were going to sit in a chair. Keep the
motion slow.
4. Stop when your legs are parallel to the floor and
stay in this position for a few seconds. Make sure
your knees are behind the toes.
5. Press down into your heels and slowly return to
the standing position.
6. Repeat the exercise 10-15 times for 2-3 sets. Make sure to breathe in as you lower your body down
and breathe out as you return to the standing position.
35

The Total Body Workout in just 10 exercises
Jessica Smith
How to Do This Workout
Want to begin working out? All you need is a sturdy chair with a high back. Follow these exercises
designed for beginners by certified trainer Jessica Smith. This circuit workout includes cardio and
strength-training moves to tone your whole body.
Work out details: Do each exercise for the recommended number of reps, with a 45-60 second rest in
between moves. Aim for one to three full rounds of this circuit. Use slow, controlled movements and
pay attention to your form and how your body feels during the workout. If any move feels too tough
for you right now, skip it and go to the next. Do this routine once or twice per week, alternating with
15-20 minutes of your favorite cardio activity, like walking or riding your bike.
Move #1: Squat Stand Up & Reach
Total Body Exercise: 10 repetitions. This first
exercise doubles as your warm up, working the
muscles throughout your entire body while
elevating your heart rate to burn calories in the
process.
How to do it: Stand in front of the chair seat, feet
slightly wider than hip width, elbows bent with
your fists in front of your shoulders. Lower into a
squat until you lightly tap the chair with your butt.
[shown in photo A]. Stand back up while reaching
both arms overhead, spreading your fingers wide
and reaching toward the ceiling [as shown in photo
B]. Bring the arms back into your original position and repeat.
36
Move #2: Seated Jumping Jacks
Cardio Move: 20 repetitions. This jumping jack
variation is a great way to get your heart pumping
minus the higher impact of the traditional version.
How to do it: Sit tall on the edge of your chair,
elbows bent in front of your body, toes lightly
tapped on the floor [as shown in photo A]. Quickly
open your arms and legs into a wide ‘X’ shape,
flexing your feet so that only your heels lightly
touch the ground [as shown in photo B]. Repeat as
fast as you can.

Move #3: Walking Squats
Lower Body Move: 3 repetitions to the left, 3 to the
right. Squats are an excellent lower body toning
move and adding a sideways walk targets the inner
and outer thigh muscles and glutes even more.
Plus, the extra movement helps keep your heart
rate in the cardio zone.
How to do it: Stand in front of your chair, feet hip
width apart, arms crossed over your chest. In the
squat position, [as shown in photo A], take a wide
step out to the side with your right foot [as shown
in photo B] and then step your left foot in towards
your right, landing with your feet hip width. That’s
one repetition. Do three ‘walks’ to the right, and then ‘walk’ three times back to the left.
Move #4: Modified Mountain Climbers
Move #5: Hip Extensions
Cardio Move: 20 repetitions. Mountain climbers are a total body exercise
that is guaranteed to get you sweating! Doing them with the help of a
chair, is easier on the wrists and lighter on the joints, but doesn’t mean
they won’t be challenging!
How to do it: Face the chair and hold on to the seat with your hands
shoulder width apart. Walk both legs out behind you until you are on your
toes in the top of a push up position. Bend your left knee into the chair
without touching it and quickly switch legs, [as shown]. That’s one
repetition. Repeat as quickly as you can 20 times.
Lower Body Move: 20 repetitions on each leg. This bun-shaping move is
easy on the joints, but tough on your rear. Think about keeping your belly
button pulled in tight to your spine as you do it to work your abs, too.
How to do it: Stand tall behind chair, feet together, with hands lightly on
the back. Extend your right leg behind you, tapping your left foot on the
floor lightly, heel lifted. Keeping good posture, lift your right leg up as
high as you can behind your hip, pointing your toe [as shown]. Lower leg
and lightly tap foot to repeat. Do 20 on the right and then 20 on the left.
37

Move #6: Modified Push-Ups
Upper Body Move: 5-10 repetitions. Performing push-ups
on an incline is a simple way to make them easier to do,
while still targeting the muscles in your shoulders, arms,
abs and chest.
How to do it: Face the chair and place your hands
shoulder width apart on the seat. Walk both legs out
behind you until you are in the top of a push-up position
on your toes (your body should make a straight line from
your head to your heels) [as shown in photo A]. Slowly
bend your elbows out to the sides and lower you’re your
body about halfway down to the chair [as shown in photo B]. Press back up to starting position. Start
with five repetitions, and as you get stronger, work your way up to a full set of 10. If this is still too
challenging, try doing them with your hands placed on a wall instead.
Move #7: Seated Twist
Abs Move: 20 alternating repetitions. There’s no need to
get on the floor to work your abs! This move targets both
the abdominal wall and the oblique muscles that line your
sides for a crunch-free way to work your waist.
How to do it: Start sitting on the edge of the chair, arms
crossed over chest, feet hip width apart. Brace your abs
into your spine (it should feel as if you are bracing for a
punch), sit up as tall as you can and take a deep breath in
[as shown in photo A]. As you exhale, turn your upper
body to the right as you lift your right knee up -- your left
elbow may touch your right knee as you rotate [as shown
in photo B]. Slowly lower and return to the center, then repeat to the left, for a total of 20 repetitions.
Need to make it easier? Perform the twist without adding the knee lift.
Move #8: Triceps Dips
38
Upper Body Move: 5-10 repetitions. Triceps dips help to develop the
muscles in the backs of your arms, while strengthening your wrists and
shoulders, too.
How to do it: Start sitting on the edge of the chair, holding onto the sides of
the chair. Press down with your arms and lift your hips off the chair,
walking your feet two steps away from the seat. Bend elbows and lower
body toward the floor, keeping back straight and close to the edge of the
chair [as shown]. Extend your arms and push body back up. Try up to five
repetitions in a row and gradually work your way up to 10 when you feel
strong enough.

Move #9: Alternating Rear Lunges
Repeat with other leg.
Move #10: Power Knees
Lower Body Move: 20 alternating repetitions. Get
ready to work your entire lower body, develop
balance and core strength with this exercise.
How to do it: Stand tall behind chair, feet together,
with hands lightly on the back [as shown in photo
A]. Shift your weight to your right foot and take a
wide step back with your left leg with just the ball
of your foot should touching the floor. Bend both
knees and lower your body until your front thigh is
almost parallel to the floor, maintaining good
posture [as shown in photo B]. Slowly extend both
legs and step your left foot back in to your right.
Cardio Move: 20 repetitions on each leg. Channel
your inner karate kid with this low-impact (and
fun) cardio power move that will spike your heart
rate for one last cardio blast.
How to do it: Stand to the left of the chair, with
your right hand on the back. Take a wide step back
with your left leg so that just the ball of your left
foot touches the floor. Extend your left arm out in
front of your shoulder, with your hand in a fist.
Quickly bend your left knee, foot flexed, and pull it
up in front of your hip, as your bend your left arm
and pull your elbow behind your body. Lower your
leg and punch your arm out in front of you, and
then repeat. Imagine you are striking a board with your fist and knee as you move back and forth. Do
20 repetitions in a row and then switch sides to repeat.
39

The Anywhere Workout
Hi Everyone! For me, on winter break, if I don't plan something for me to do, I can get lazy. I've set a
goal to do at least 30 minutes of physical activity, and also keeping myself active throughout the day.
Other than some Seventeen Magazine health articles (which I love!), this Women's Health Workout
caught my eye.
Do
each
move
for 1
minute. Repeat 3 times for a total 24-minute workout! You can do it literally anywhere: home, office,
even while watching TV!
40

Work Out Of The Week #FitLife
This young lady walked up to me and asked me for a workout routine she can do in her office or at
home that requires little to no equipment. Without even thinking about it I recommended the 100
Workout. I’ve tortured a few of my clients with this workout before and they loved it!
First, lets me explain what the 100 Workout is. The 100 Workout is a full body workout, a
combination of strength training and cardio which targets your legs, core, glues, arms, chest, shoulders,
back and increase endurance. Perfect for those who are always on the go and don’t have much time to
go to the gym everyday, yet wants to stay active and in shape. This workout requires NO equipment
and can be done in 20 minutes or less. Suitable for the avid gym goer or the beginner that barely
knows their way around a gym.
Each workout on the list is preformed back to back with 10-25 seconds of rest between exercises and
make sure you do exactly the amount of reps instructed.
Jemes Sintel
President/Owner of King Fitness LLC
41

How To Work Out At The Office & At Home
This article is brought to you by Nestl, Ashton Darnell (Endless Beauty) and Ellen Barret (Women’s
Health). To know more about your wellness, take the Nestle Wellness Profiler test to find out your
attitude towards health and get some tips on how to kick start your way to a better lifestyle!
Here are a couple of office workouts for you to consider doing. If other people’s stares and glares
don’t affect you, you can do these on your own without feeling embarrassed. Besides, you’ll be the one
with the fittest body in the end! If not, get a few colleagues to do them with you.
Exercises At Home or At Work In Your Chair & At Your Desk:
1. Breathing
Getting a flat tummy doesn’t always have to follow a series of crunches. You can breathe your way to
a flat tummy. Sit upright in your chair and put your hands on your tummy. Inhale through your nose –
you will see your chest expanding. Exhale through your mouth and push your tummy and chest in
toward your spine, pushing your shoulders forward. Do this as many times as you want a day. You can
even do this standing up!
2. Side-Stretches
This exercise can release tension off your shoulders and is a great way to invigorate your body
especially after sitting in a position for too long. First, lift your hands up
toward the ceiling and interlace them, lifting your ribcage along with
you (try to imagine your ribcage separating itself from your waist). Then
lean to the left and breathe 5 counts before leaning to the right – make
sure your hips are rooted down. Lean as far as you can so you can feel a
nice stretch down your sides.
3. Wrist Stretches
42
Our wrists are probably one of the most forgotten joints in our body. We use
them to type and write but we don’t relax them enough. Stretch out your
right arm towards your desk or computer screen, palm facing down, then
drop your hand so that your nails are pointed towards the table. Use your left
hand to gently pull your hand toward you so you can feel a nice stretch in
your wrist and forearm. You can hold it for as long as you’re comfortable but
5 – 10 seconds or breaths should be good enough. When you’re done with
the right hand, switch to the left.

4. Calves Stretches
5. Chest & Shoulder Stretches
6. Table Push Ups
Don’t forget your legs! They need some attention
too. Just do a few calf raises by lifting up on tip
toes (while seated) and down, and repeat up and
down a few times. Then stretch your legs out in
front of you and flex your feet towards your knees
as much as you can. You’ll be able to feel your
calf muscles stretching
Sit up straight and place your hands behind you. If
you have space, place your fingers away from you.
Once in position, drop your shoulders and pull
your shoulder blades toward each other. Then drop
your head backwards and take deep breaths in
through your nose and out through your mouth.
This exercise will loosen up your chest and
shoulders which over time gets tight from all the
hunching and bad posture we keep at the office
desk.
Stand away from your table but enough so you can grab onto the edge of it. Your pose should look
somewhat like a regular push-up except you’re in a more vertical slope. Slowly lower your body
towards the table, inhaling, then push up slowly while you exhale. Do this a few times and you will
feel your arm muscles working.
43

7. Lower Ab Crunch
Floor Exercises At Home Or At The Office
Believe it or not, you can do some lower ab crunches on your
office chair! Sit toward the edge of your chair and lean
backwards, holding on to the sides of the chair for support.
Set your legs to a 90 degrees angle, put them together (or
interlace them) and lift your legs up towards your chest and
feel your abs crunching. Use your abs to focus on this
exercise. This workout may be easier done on a non-wheelie
chair, otherwise a wheelie chair can be used too.
Floor exercises can be done within any space in your home or at your office. Of course most of us
would rather not work out on the floor of the office, but if you do have space then these exercises
would suit you.
1. Plank Exercise
The plank looks simple, but it really is about working out your core. For a move that looks like you
aren’t doing much, you actually are channeling your core energy from the abs to sustain that pose. Get
down on all fours but place your elbows and toes on the ground as the picture shows:
Hold the pose for a minute or two. Take deep breaths in and out while feeling your abs working on its
own. If you have difficulty sustaining the stance, you may lower your knees to the ground as in the
picture below:
44

2. Bicycle Exercise
Also great for working out your side abs, this is a cross-ab oblique workout. You can lie on your back,
raise your knees in a 90 degrees position and put your hands behind your head. Lift your body towards
your knees and while you extend your right leg forward, bring your left knee in towards your chest.
Bring your right elbow towards your left knee. Swap sides as you inhale and exhale to each movement.
3. Lower Ab Workout
To tone or tighten the lower abs, especially below the belly button where most of us get a little belly
bulge, lay flat on your back and place your hands flat on the ground. To ensure your back does not
arch while you’re crunching, move your hands (palm down) under your buttocks for support. For a
start, you can bend your knees in a 90 degrees position and lower them toward the ground, then
bringing them back up towards you. Do this as many times as you want to feel your lower abs
responding. For a more advanced option you can straighten your legs and lift them up towards you,
then lower them to the ground as many times you can.
45

The plough
are tight, stay at the 90-degree angle pose.
The triangle
Lying-leg raises
46
Stretches spine; relieves tight
hips and pelvis
Lie on your back, arms at your
side. Pull your legs and torso up
so they’re at a 90 degree angle to
the floor. Keeping knees straight
and abs strong, bring your legs
overhead. Try to touch the floor
with your toes. Hold for 1
minute, breathing freely.
Modification: If your hamstrings
Stand with your feet about 90cm apart and extend
your arms to the side. Turn your left foot out 90
degrees and pivot your right foot slightly to the left.
Keeping your knees and arms straight, bend at the
waist and tilt your body to the left until your left
hand rests on your shin. Look up to your right
thumb and hold for five full breaths. Return to start,
switch legs and repeat.
Modification: If you have tight hamstrings or a sore
lower back, slightly bend your front knee.
Releases hips
Lie on your back and raise your
right leg. Hold your right big toe
with the first two fingers of your
right hand and lower your leg
smoothly towards your right
shoulder. Go as far as you can and
then hold this pose for five full
breaths. Gently release and repeat
with your left leg and hand.
Modification: If you can’t reach
your toes, use a yoga strap or
folded towel hooked over your
foot.

Pelvic Lifts
Wall Squats
Increase the strength of your pelvic muscles.
To perform a pelvic lift, lie face-up on the floor
with your legs bent and hands flat on each side
of your body. Lift your pelvis in the air and
hold for 10 seconds. Release and begin to
slowly lower your pelvis back toward the
ground, but do not let your pelvis touch the
ground. Instead once you are about to touch the
ground, raise your pelvis again and repeat the
exercise. We recommend about 10-15
repetitions of this exercise.
Leg strength is just as important as arm strength when it
comes to the bedroom. Not only
will muscle strength increase your
sexual energy, but it will increase
your stamina with it comes to
performing difficult moves.
Begin standing flat against a wall
with your palms pressed toward the
wall. With your feet level, lower
your body into squat position by
bending your legs to a 90 degree
angle, without moving your back
away from the wall and hold for 15-20 seconds. Perform 10
repetitions of this exercise for best results.
Broad Jump
Stand with your feet shoulder-width apart and knees slightly
bent. Dip your knees and jump forward as far as you can.
Land on both feet with flexed knees. Pause, turn around, then
jump back. Complete a set of 10.
Variation 1: As soon as your toes touch the floor after the
jump, jump again immediately.
Variation 2:After each broad jump, squat slightly and quickly
explode straight up, reaching both arms overhead. Land with
flexed knees, then jump forward again.
47

The Ultimate Bootcamp
Stacey Burney (Women’s Health)
Circuit 2:
10 Inchworms
25 high knees on each leg
50 jumping jacks
Repeat three times
Circuit 3:
20 leg lifts
25 elbow-to-knee crunches
1-minute plank position
Repeat three times
Pushups
Turkish Getup
48
Warm-up:
5-minute warm-up jog or jump rope
Circuit 1:
15 pushups
Turkish Getup: 8 per side
15 squat thrusts
Alternating lunges: 10 on each leg
Repeat three times
Get down on all fours and place your hands on the floor so that they’re
slightly wider than and in line with your shoulders. Lower your body until
your chest nearly touches the floor. Pause at the bottom, and then push
yourself back to the starting position as quickly as possible. If your hips
sag at any point during the exercise, your form has broken down. When
this happens, consider that your last repetition and end the set.
Lie face up with your legs straight. Hold a dumbbell in your left hand with
your arm straight above you. Simply stand up, while keeping your arm
straight and the dumbbell above you at all times. Once standing, reverse
the movement to return to the starting position. Complete 8 reps, then do
the same number with your right hand holding the weight

Squat Thrusts
Alternating Lunges
Inchworms
High Knees
Jumping Jacks
Stand with your feet shoulder-width apart and your arms at your sides.
Push your hips back, bend your knees, and lower your body as deep as you
can into a squat. Kick your legs backward, so that you’re now in a pushup
position. Then quickly bring your legs back to the squat position. Stand up
quickly and repeat the entire movement.
Grab a pair of dumbbells and hold them at arm's length next to your sides,
your palms facing each other. Step forward with your right leg and slowly
lower your body until your front knee is bent at least 90 degrees. Pause,
then, raise up and bring your back foot forward so that you move forward
(like you're walking) a step with every rep. Step forward with the alternate
leg and repeat.
Stand tall with your legs straight and bend over and touch the floor.
Keeping your legs straight, walk your hands forward. Then take tiny steps
to walk your feet back to your hands. That’s one repetition.
Stand tall with your feet shoulder-width apart. Without changing your
posture, raise your left knee as high as you can and step forward. Repeat
with your right leg. Continue to alternate back and forth.
Stand with your feet together and your hands at your sides. Simultaneously
raise your arms above your head and jump up just enough to spread your
feet out wide. Without pausing, quickly reverse the movement and repeat.
49

Leg Lifts
Elbow-to-Knee
Crunch
Plank
50
Lie face up on the floor, and raise your upper legs until they're
perpendicular to the floor. Bend your knees slightly. Without changing the
arch in your lower back or the angle of your knees, brace your core and try
to take 3 to 5 seconds to lower your feet as close to the floor as you can.
One trick: Press your lower back toward the floor as you perform the
movement. Once your feet touch the floor, raise them back to the starting
position and repeat.
Lie face up with your hips and knees bent 90 degrees so that your lower
legs are parallel to the floor. Place your fingers on the sides of your
forehead. Lift your shoulders off the floor and hold them there. Twist your
upper body to the right as you pull your right knee in as fast as you can
until it touches your left elbow. Simultaneously straighten your left leg.
Return to the starting position and repeat to the right.
Start to get into a pushup position, but bend your elbows and rest your
weight on your forearms instead of on your hands. Your body should form
a straight line from your shoulders to your ankles. Brace your core by
contracting your abs as if you were about to be punched in the gut. Hold
this position for 1 minute while breathing deeply

The ultimate Bootcamp - Alternative schedule:
Circuit 2:
1-minute squat hold
15 inchworms
Turkish Getup: 10 per side
Alternating lunges: 15 per leg
Repeat two times
Squats
Squat Jumps
Warm-up
5-minute warm-up jog or jump rope
Circuit 1:
25 squats
10 squat jumps
10 squat thrusts with pushup
10 side-to-side lunges per leg
10 pushup rows
Repeat two times
Stand as tall as you can with your feet spread shoulder-width apart. Lower
your body as far as you can by pushing your hips back and bending your
knees. Pause, then slowly push yourself back to the starting position.
Place your fingers on the back of your head and pull your elbows back so
that they're in line with your body. Dip your knees in preparation to leap.
Explosively jump as high as you can. When you land, immediately squat
down and jump again.
51

Squat Thrusts
with Pushup
Side-to-Side Lunges
Pushup Rows
Squat Hold
Inchworms
52
Stand with your feet shoulder-width apart and your arms at your sides.
Push your hips back, bend your knees, and lower your body as deep as you
can into a squat. Kick your legs backward, so that you're now in a pushup
position. Complete a pushup. Then quickly bring your legs back to the
squat position. Stand up quickly and repeat the entire movement.
Stand with your feet set about twice shoulder-width apart, your feet facing
straight ahead. Clasp your hands in front of your chest. Shift your weight
over to your right leg as you push your hips backward and lower your body
by dropping your hips and bending your knees. Your lower right leg should
remain nearly perpendicular to the floor. Your left foot should remain flat
on the floor. Without raising yourself back up to a standing position,
reverse the movement to the left. Alternate back and forth.
Place a pair of hex dumbbells at the spot where you position your hands.
Grasp the dumbbell handles and set yourself in pushup position. Lower
your body to the floor, pause, then push yourself back up. Once you're back
in the starting position, row the dumbbell in your right hand to the side of
your chest, by pulling it upward and bending your arm. Pause, then lower
the dumbbell back down, and repeat the same movement with your left
arm. That's one repetition
Stand as tall as you can with your feet spread shoulder-width apart. Lower
your body as far as you can by pushing your hips back and bending your
knees. Hold this position for one minute, then slowly push yourself back
up.
Stand tall with your legs straight and bend over and touch the floor.
Keeping your legs straight, walk your hands forward. Then take tiny steps
to walk your feet back to your hands. That’s one repetition.

Turkish Getup
Alternating Lunges
Lie face up with your legs straight. Hold a dumbbell in your left hand with
your arm straight above you. Simply stand up, while keeping your arm
straight and the dumbbell above you at all times. Once standing, reverse
the movement to return to the starting position. Complete 8 reps, then do
the same number with your right hand holding the weight.
Grab a pair of dumbbells and hold them at arm's length next to your sides,
your palms facing each other. Step forward with your right leg and slowly
lower your body until your front knee is bent at least 90 degrees. Pause,
then, raise up and bring your back foot forward so that you move forward
(like you're walking) a step with every rep. Step forward with the alternate
leg and repeat.
Easy desk stretches you can do any time, any place
53

MORE EASY EXERCISES
54

Easy Desk Stretches
56

More Easy Computer and Desk Stretches
57

Sitting is killing you
58

ARTICLE FROM “THE GUARDIAN”
How bad exactly is sitting?
On your feet! Evidence suggests that long hours in office chairs or sitting watching TV will shorten
your life
Luisa Dillner
Are you sitting comfortably? Well, you had better stand up. Sitting is the latest health hazard,
according to a recent study, showing that being sedentary for hours at a time increases your risk of
diabetes, heart disease and premature death.
The research, from the University of Leicester and published in the journal Diabetologia, combined the
results of 18 studies and nearly 800,000 people. It found that prolonged sitting doubled the risk of
diabetes and heart disease, and that the risk wasn't eliminated for those people who took regular
exercise. Sitting is a low energy activity and it may be risky because it makes our bodies think we are
in energy storage mode. This makes our bodies resistant to insulin (which mops up glucose),
increasing the level of glucose in the blood and reducing levels of good cholesterols while increasing
levels of bad ones. All of these changes increase the risk of obesity, diabetes and heart disease.
The authors of the Diabetologia study say that on average adults spend 50% to 70% of their time
sitting down, either at work, watching television or using the computer. These activities use up a
measly one MET (metabolic equivalent) of energy expenditure. If you walk you use four times as
much energy as when you sit.
This study confirms findings from other research. An Australian paper in the Archives of Internal
Medicine of more than 200,000 people aged 45 or over found that those who sat for 11 or more hours a
day had a 40% increase in risk of dying over the next three years, compared with those who sat for
only four hours a day. The study took into account how healthy they were, as well as their levels of
physical activity and weight.
The relationship between sitting and ill health has spawned an area of study called inactivity research.
Prolonged inactivity has been known for decades to contribute to back pain and obesity; now it seems
we can blame it for killing people prematurely. But since most sitting occurs at work, is there anything
you can do to reduce it?
The solution
What you can do to help will depend on your workplace. If you can, set an alarm to make sure you get
up once an hour and walk briskly somewhere. Instead of emailing someone several desks away, speak
to them in person. Stand up when taking a phone call – it uses more calories than sitting. Shun the lift
and take the stairs. In meetings get up and walk around the room. There are even desks attached to
treadmills available, that allow people to walk slowly while working at their desks.
After work, try not to spend most of the evening watching television. Another Australian study, in the
October issue of The British Journal of Sports Medicine, suggests that each hour of television watched
after the age of 25 reduces life expectancy by 21.8 minutes.
64

WHAT SITTING FOR LONG PERIODS DOES TO YOU (ARTICLE
FROM BBC NEWS)
Sitting for long periods increases the risk of diabetes, heart disease and
death, researchers suggest.
The scientists from Leicester and Loughborough Universities say harm is
done even if people also exercise.
The study, published in Diabetologia, analysed 18 existing studies
involving almost 800,000 people.
Diabetes UK said anyone who spent a lot of time sitting or lying down
would "obviously benefit" from moving more.
The researchers say the opportunities for sedentary behaviour in modern society such as watching TV,
sitting in a car or using a computer are "ubiquitous".
Of course, in modern society many people head to the gym for a burst of exercise to redress the
balance.
But the research team, led by Dr Emma Wilmot from the Diabetes Group at the University of
Leicester, says while going to the gym or pool after work is better than heading straight for the sofa,
spending a long time sitting down remains bad for you.
Healthy lifestyle?
Each of the studies they assessed used different measures - for example more or less than 14 hours a
week watching TV, or self-reported sitting time of less than three hours a day to more than eight.
The researchers say this means it is not possible to give an absolute limit for how much sedentary time
is bad for you.
But Dr Emma Wilmot, who led the study, said it was clear that those who sat the most had a higher
risk of diabetes, heart disease and death than those who sat the least.
We can have standing meetings, we can walk during the lunch break, and we can look to reduce TV
viewing in the evenings by seeking out less sedentary behaviours”
She said: "If a worker sits at their desk all day then goes to the gym, while their colleague heads home
to watch TV, then the gym-goer will have better health outcomes.
"But there is still a health risk because of the amount of sitting they do.
"Comparatively, the risk for a waiter who is on their feet all day is going to be a lot lower."
She added: "People convince themselves they are living a healthy lifestyle, doing their 30 minutes of
exercise a day.
"But they need to think about the other 23.5 hours."
65

'Easy change'
The strongest associations in the analysis were between prolonged sitting and diabetes.
There is evidence that being sedentary negatively affects glucose levels and increases insulin
resistance - but scientists do not yet know how.
Dr Wilmot said the study's message could help those at high risk of diabetes, such as obese people or
those of South Asian ethnic origin, because it was an easy lifestyle change to make.
Prof Stuart Biddle, of Loughborough University, who also worked on the study, said: "There are many
ways we can reduce our sitting time, such as breaking up long periods at the computer at work by
placing our laptop on a filing cabinet.
"We can have standing meetings, we can walk during the lunch break, and we can look to reduce TV
viewing in the evenings by seeking out less sedentary behaviours."
Dr Matthew Hobbs, head of research at Diabetes UK, said people should not be discouraged from
exercising.
He added: "What is clear is that anyone who spends lots of time sitting or lying down would benefit
from replacing some of that time by standing or walking.
"Aside from any direct effect reducing the amount of time you spend sitting down may have, getting
more physical activity is a great way of helping maintain a healthy weight, which is the best way of
minimising your risk of Type 2 diabetes."
66

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