DESKERCISE

This bingo card has 25 words: The Twinkle Toe: Speedily tap your toes on the floor under your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill f, The Slog, Then Jog: Take a mini break for a stationary jog. Pop up from your chair and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat 3 more times., The Split Squat Jumps: With feet hip-width apart, step the left leg back 2 ft and balance on the ball of the foot. Next, lower into a lunge, and then accelerate upwards in an explosion. While in the air, switch feet. Repeat 10-12 times on each si, The Wall (Street) Sit: Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds. For some extra burn, try crossing the right ankle over th, The Patient Printer: Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, and then lower back down. Repeat for three sets of 12-15 reps. Ready to level up? Try raising only one leg at a time., The Seated Leg Raiser: While seated, straighten one or both legs and hold in place for 10 seconds. Then lower the leg(s) back to the ground w/out letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps., The Desk Squat: Start standing with feet together. Bend the knees slightly so the thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise the arms straight up or forward. Keep the knees together and aligned. Hold for, The Lunch Break Hammy: Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps, take a 30 second break,, The Grim Reamer: Borrow a sealed ream of paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds while sorting through the morning’s, The Cubicle Dip: Using a sturdy desk, sit at the very edge and place hands on either side of the body while gripping the desk’s edge. With the feet planted on the floor a step or two away from the desk, straighten up the arms to lift up the body., The Stapler Curl: Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then low, The Fist Pump: Fist punch into the air like a champ (alternating arms, of course), and continue for 60 seconds or more., The Mover and Shaker: Release stress and spark some energy with a quick bout of seated dancing when no one is looking! Salsa anyone?, The Knuckle Sandwich: Stand (if you can) and throw out a few jabs, hooks, and uppercuts in rapid succession (just watch out for computers and coworkers!). Continue for a minute or longer to blow off steam and tone the arms, chest, and core., The Desk Chair Swivel: Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds., The Flapper: Standing with arms by your sides and palms facing behind, pulse the arms backward for 5 seconds. Release and repeat for 12-15 reps. For best results, make sure to keep the arms long and straight!, The Lumberjack: Stand and clasp the hands together, resting them on the right shoulder as if holding an axe. Gently swing the imaginary “axe” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to, The Office Genie: Raise the legs into a criss-cross applesauce position while seated in a chair. With your hands on the armrests, push upwards to raise the body off the seat and remain floating for 10-20 seconds. Release back down to the chair, re, The Shoulder Shrug: Simply raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand., The Silent Seat Squeeze: To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat until the agenda wraps up or the glutes tire. The results will be uplifting in more ways than one., The “Weeee” Desk Chair Wheel: While seated in a chair with wheels, position yourself at arm’s length from your desk and grasp its edge with your hands. Next, engage the core, raise the feet slightly off the ground, and pull with your arms until th, The Fab Abs Squeeze: Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps., Roll: Stand up and slowly bend at the waist, allowing your arms and head to hang loosely from your body. Hold for 15 seconds. Then slowly, vertebrae-by-vertebrae, roll back up, ending with your shoulders, neck and head. At the top, gently tilt, Breathe: Roll back from your desk, sit up straight, fold your hands in your lap, close your eyes and take a deep breath – inhaling through the nose and exhaling through a slightly-opened mouth. Feel your lungs filling up with each inhale. Feel n and The Pencil Pinch: Show off your traps by rolling back the shoulders until the shoulder blades are pinched together. Pretend you’re holding a pencil between the scapulas (or try it for real!). Hold for 5-10 seconds, release, and repeat for 12-15 r.

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