| Exercise | Muscle Group | Description | | ---- | ---- | ---- | | Triceps Dips | Triceps, Chest | Use chair, lower self, and lift with arms. | | Desk Pushups | Triceps, Chest | Lean on desk, lower chest to desk, push up. | | Calf Raises | Calves | Stand, rise on toes, lower heels. | | Squats | Quads, Glutes | Stand, lower to chair level, stand up. | | Chair Side Planks | Shoulders, Core | Side plank using chair or desk edge. | | Desk Plank | Core, Shoulders | Plank with forearms on desk. | | Desk Donkey Kicks | Glutes, Hamstrings | Face desk, kick back one leg at a time. | | Pistol Squats | Quads, Glutes | Single-leg squats with one leg on chair. | | Lunges | Core, Quads | Step forward into lunge, return to standing. | | Seated Bicycles | Obliques, Abs | Sit, twist knee to opposite elbow. | | Poliquin Step Ups | Quads, Glutes | Step up on sturdy chair. | | Seated Calf Raises | Calves | Raise heels while seated. | | Chair Leg Raises | Core, Hip Flexors | Lift legs while seated. | | Chair Oblique Twists | Obliques | Twist side to side using chair back. | | Wall Reverse Pushups | Triceps, Chest | Pushups against a wall. | | Standing Hip Flexor | Hip Flexors | Stretch hip flexors while standing. | | Standing Quad Stretch | Quads | Pull foot to buttock, stretch quads. | | Standing Hamstring | Hamstrings | Bend forward, reach towards toes. | | Seated Posture Ex. | Posture | Chin tucks and shoulder rolls seated. | #health #work