Tips for Exercising at Work (Part 2)

Medical Video: GROW YOUR BUTT Scientific Glute Workout Guide | BOOTY TRAINING SCIENCE Pt.2

Cubicle Dip: this exercise can be done almost anywhere, including in a small room. Use a sturdy table or a non-wheeled chair, sit on the edge and place your hands on both sides of the body while gripping the edge of this chair. With your feet placed on the floor, one or two steps forward, straighten your arms to lift your body. Next, bend your arms to form an angle of 90° so that your body drops down, holds it back, and straightens again while keeping the position of the body to stay on the chair. Repeat as many as 8-10 repetitions.
The Stapler Curl: While sitting or standing, take the stapler and hold it with one hand with your palm facing up. Starting from the thighs, bend your elbows, and fold your arms towards your chest. Take a break and then lower the stapler again. Continue until 12-15 repetitions, then change hands. You don't have a heavy stapler? Try using a bottle filled with water, or a heavy bag.
Namaste: Whether you are praying for the continuation of the project or for the convenience of your hands, this movement will really help you. Sit straight on the floor with your feet straight, bring your palms together in front of your chest and press your hands firmly until you feel the contraction of the arm muscles. Hold it for 20 seconds. Release and repeat until you feel a little more relieved.
Secret Message: Sitting with your feet straight on the floor, pointing your hands as if you were shaking hands with yourself (one thumb facing the floor while the other thumb facing the ceiling). Then pull your hands together! Hold the movement (feel the contour of your biceps). Hold for 10 seconds or more, release, and repeat.
The Fist Pump: Do you get extra days off from the boss? It's time to play rock music while tightening your arms. Throw your fist into the air like a winner (do it alternately), and continue to do it for 60 seconds or more - or until you realize that your boss is standing behind you.
Sandwich Knuckle: Try entering shadow boxing on your boxing list. Stand up (if you can) and do the punching motion quickly (be careful of your computer and coworkers!). Continue for 1 minute or more to get rid of all your complaints.
Flapper: Stand with your arms on your side and your palms facing back, move your back arms for 5 seconds. Then stop, repeat for 12-15 repetitions. For best results, make sure the arms remain straight!
Leaning: Are you waiting for the meeting to begin in the hall? The right time to train your arms! Rest your body to the wall, body support only with the forearm. Then lean your body against the wall until your upper arm touches the wall, then push your body back to its original position. Repeat for 15 repetitions or until the meeting will begin.
The Tree Cutting: Stand and with both fingers clasping your hands together, place both hands on your right shoulder as if you were holding an ax. Swing your arms with an imaginary "ax" by straightening your elbows and moving your hands towards your left thigh. Then, raise your hand that is "holding" towards the left shoulder followed by a swing towards your right thigh. Repeat 15 times on each side, or until you feel cutting down all the trees in the office area.
The Office Genie: Lift your legs and cross while sitting in a chair. With your hands on the arm of the chair, push your feet up to raise your body from the seat and hold the position still floating for 10-20 seconds. Return the body position to the chair, rest for 1 minute, then repeat. Want more difficult? Try to balance the body while doing the movement while turning the chair.