Chair Squats: Stand, sit without touching chair. Strengthens quads, glutes. Improves balance, engages core, boosts circulation.
Desk Push-ups: Hands on desk edge, push off. Strengthens arms, chest. Enhances upper-body endurance, boosts heart rate.
Leg Lifts: Straighten one leg, hold. Engages quads, hip flexors. Improves leg strength, increases blood flow.
Seated March: Lift knees alternately. Engages core, hip flexors. Increases heart rate, strengthens lower abs.
Torso Twist: Hold chair edges, rotate upper body. Stretches obliques, lower back. Improves flexibility, aids digestion.
Shrug and Roll: Elevate, rotate shoulders. Relieves tension. Enhances neck, shoulder flexibility, reduces stress.
Wrist Flex: Extend arms, flex wrists. Strengthens wrists, forearms. Prevents carpal tunnel, improves hand endurance.
Ankle Circles: Lift foot, rotate ankle. Increases joint mobility. Reduces stiffness, aids in injury prevention.