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

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
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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.