The Invisible Chair Squat
The Invisible Chair Squat can be done as a standard wall sit exercise or a squat. It's your office so it's your choice! Feel free to modify this micro-workout to best fit your personal level of fitness. If you use the wall, hold the seated position while you read that boring report or take the next phone call. If you feel like it's time to get your blood flowing, kick out your chair and do a quick set of squats. For an advanced squat do them one leg at a time. Your office, your choice!
You're welcome to do this against a wall or with a sturdy chair behind you, but you don't have to use either one; they'll be there "just in case." Stand up straight and slightly bend your knees. Plant your feet shoulder-width apart and point your toes out. Bend your knees and tilt your hips back, like you are about to sit in a chair. Extend your arms to keep your balance. Once your thighs are parallel to the floor, exhale and stand up slowly. Convert this to a wall sit by using a wall and holding the seated pose for up to one minute.