Basic Set - Office Workout
list Exercises (15)
Chair Dips
Sit on the edge of the chair, place your hands on the seat next to your hips, slide your bottom off, and bend your elbows to lower your body, then push back up
Bodyweight Squats
Stand with feet shoulder-width apart, lower your hips back and down as if sitting in an invisible chair, then stand back up.
Seated Overhead Side Stretch
Sit tall in your chair, raise one arm overhead, and gently lean your torso to the opposite side.
Standing Side Bend
Stand straight, reach one arm high over your head, and tilt your upper body to the side while letting your other arm slide down your leg.
Seated Leg Extensions
Sit upright in your chair and slowly extend one leg straight out in front of you, parallel to the floor, then lower it.
Standing Overhead Reach
Stand tall, interlace your fingers, flip your palms upward, and reach toward the ceiling.
Standing Forward Fold
Stand with your feet together and slowly hinge at your hips, letting your upper body and arms dangle down toward your toes.
Desk Incline Push-Ups
Place your hands on the edge of a sturdy desk, step your feet back into a plank position, lower your chest toward the desk, and push back up.
Standing Knee Raises (Single Leg Balance)
Stand on one leg and lift the opposite knee up toward your hip level, holding your hands on your hips.
Seated Single-Leg Lift / Balance
Lean back slightly against your hands on the chair seat and lift one leg straight out in front of you, holding it elevated.
Standing Quad Stretch
Stand on one leg, bend your opposite knee backward, and catch your foot with your hand to pull it toward your glutes.
Seated Overhead Reach
Sit straight on your chair and reach both arms straight up into the air.
Chair-Assisted Lunge
Stand behind your chair for support, step one foot far back, and bend both knees to lower your hips.
Standing Chair Twist
Stand next to your chair, place one hand on the backrest, and gently twist your torso to look behind you.
Desk/Chair Hamstring Stretch
Place your hands on the back of your chair, step back, and hinge forward from your hips with a flat back, pushing your chest toward the floor.
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