Where does an office person typically spend as much time as their bed? Their desk. Eight hours a day at said desk. Doesn't leave a lot of time for going to the gym and getting that body as toned as the printer.
Kill two birds with one stone and get swole while at work. Here are ten exercises you can do easily at your desk.
Put your hands straight out in front of you. Sit down and stand up. That's it, nice and easy, don't make it difficult. Do it 10 times.
Work those triceps! Put your hands at shoulder width apart on your desk or chair, then extend your legs out in front. Straighten your arms. Don't lock your elbows, keep them a little bent, so your triceps can feel the tension. Go up and down slowly. Do 3 sets of 10 repetitions.
3. Calf Raises
Don't be the person at the pool/beach with skinny calves. Stand behind your chair. Hold on to the back of it. Raise up until you are standing on your toes. Slowly lower yourself down to the floor. Repeat. Do 3 sets of 10.
4. Glute Squeeze
Get yourself a glute for someone else to squeeze. Pucker your glutes and hold for 10-30 seconds. Do 3 times.
5. Shoulder Press
Go to the copier room and get yourself a ream of paper. Back at your desk, lift that ream up and all the way above your head. Bring it back down. Take it back up and so on for 10 reps. Do 3 sets.
6. Shoulder Raises
Go to the copy room and grab a second ream of paper, so the other hand doesn't feel lonely. With one ream in each hand, raise your shoulders up to your ears. Hold for 5 seconds. Relax. This works the trapezius muscle at the back of your neck and upper back. Do it 10 times.
7. Foot Drill
Football players do this at practice. They tap their feet as fast as they can. While seated at your desk, tap your feet for 30 seconds. Do it for a full minute or longer if you're feeling particularly strong. You can do it!
8. Abdominal Pulses
Work on your abs while you work on your TPS reports. Sit straight up. Put your hands behind your head, as if directed by a police officer. Then "pulse" your upper chest forward, focusing on your abdominals. Do 20 times.
9. Desk Push Ups
For a strong chest and biceps, put your hands on the desk. Move your feet back til your body is at a 45-degree angle. Then, simply, do a push up. Then do another one. Then another. Do at least 10, but push it! Do as many as you can manage... and then do one more!
10. Wall Sits
Turn yourself into Quadzilla with an exercise for your thigh muscles. Lean your back up against a wall. Lower yourself until your legs are at a 90-degree angle. "Sit" there for 10 seconds, then rise up. Do it again until you've done it ten times and your quadriceps burn.
Who needs the gym? DIY at your desk and watch the results -- your work crush "stopping by" a lot more.