Printable 15-Minute Desk Workout

Close-Arm Wall Pushups
 
15 reps

Place your toes 2-3 feet away from the wall and you hands close together in a triangle shape (thumbs and pointer fingers together).  Keeping the body in a straight line, bend the elbows to lower your body towards the wall and extend them to push back up.

Keep abs engaged and the body straight—don't lean forward with just your chest.

Exhale as you push back up and inhale as you lower towards the wall.

Triceps Dips with Chair
 
15 reps

Sit at the edge of a sturdy chair and take an overhand grip of the chair's edge, straightening the arms and lifting your body off the chair and placing the feet flat on the ground. Bend the elbows to lower your body down towards the floor and straighten the arms to come back up.

Point your elbows back behind you—not out to the sides.  Make it harder by straightening the legs more (placing your feet further away from the chair).

Exhale as you straighten the arms and push up and inhale as you bend the arms and lower down.

Seated Hip Flexor & Extension
 
15 reps

Sit tall on your chair, feet flat on the floor, hands grasping the sides of the chair, facing forward. Lift your right knee up (so your thigh is raised off of the chair) and extend your leg, toes pointing towards the ceiling. Bend at the knee and lower the thigh back down to complete one rep.

Exhale as you lift and extend your leg and inhale as you bend and lower your leg.

Repeat all reps on the right leg and then do this exercise on your left side.