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🖥️ Busy-Day Desk Workout Plan (No Equipment)

🔹 Morning Energizer (5 minutes)

• Chair Squats – 10–15 reps

• Seated Knee Lifts – 20 reps (marching in your chair)

• Desk Push-ups – 10–12 reps

🔹 Midday Reset (5 minutes)

• Standing Calf Raises – 15 reps

• Shoulder Rolls – 10 forward, 10 backward

• Torso Twists – 10 reps each side

🔹 Afternoon Recharge (5 minutes)

• Wall Sit Hold – 30 seconds

• Seated Leg Extensions – 10 reps per leg

• Neck Stretches – 20–30 seconds each direction

💡 Pro tip: Do these 3 “mini-sessions” at your desk and you’ll hit 15 minutes of movement without leaving work!

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