CARDIO:

Briskly walk the parameter of the cubicles in your office rather than cut through the aisles.

Park much farther away from your office for a brisk walk.

Climb the stairs  instead of taking the elevator or at least get off a few flights early.

ABS:

There are many exercises you can do while sitting at your desk.  Abs can be work on by straightening your back so that your shoulders are touching your chair-back.  Tighten your stomach and hold for about 10 seconds, then release.  Repeat at least 15 times throughout the weekday.

TRICEPS:

For triceps, find a light weight object and raise it straight up to the ceiling, do 15 repetitions, 3 times a day (and no, a Blackberry is too light to do much good - I tried!)

SHOULDERS:

While seated, pump both arms over your head for 30 seconds.

QUADS:

Rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.

Sit up straight in a chair, feet flat on the floor. Extend the right foot out and up until your right leg is straight; hold for 2-3 seconds while contracting the quadriceps muscle (front of thigh muscle). Relax, and repeat with other leg.  Do several times a day.

CALVES:

Stand up in your cube, place feet flat on floor, then rise to your tiptoes and down again.  Do 15 repetitions, 2 times a day.

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