If you work long hours and do not have access to a gym, you have multiple exercise options available that can be done from your home or office. The key things you need to do are use your body for resistance and use creativity. Exercises can be done that target most of the major muscle groups.
Push-ups
Push-ups work your upper body and they can be done on the floor of your living room or office. Lie face-down with your hands slightly wider than shoulder-width apart and your toes slightly wider than hip-width apart. In a steady motion, push yourself up, tighten your core and form a straight line from your shoulders to your heels. Slowly lower yourself down by bending your elbows. Once your chest is within a fist-width of the floor, push up and repeat for 12 to 15 reps. For an easier variation, place your hands on your office desk. For a harder variation, place your toes on a chair.
Dips
Dips are tricep exercise that can be done from your office or at home. Place your palms on the front edge of a chair with your fingers wrapped underneath. Your feet should be forward and flat on the ground at this point, and your butt should be slightly in front of the chair. From this position, slowly lower yourself down by bending your elbows. Once your upper arms parallel the floor, push back up and repeat for 10 to 12 reps.
Squats
Squats are leg exercises that can be done at the home or office. Stand with your feet shoulder-width apart and slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 reps. You can add resistance with this exercise by holding water jugs in your hands.
Lunges
Lunges are leg exercises that place emphasis on your butt. Step forward with your left leg and lower yourself down by bending your knees. Once your left thigh parallels the floor and your right knee is an inch above the floor behind you, stand up and repeat. After doing a set of 10 to 12 reps, switch sides.
Leg Pull-ins
Leg pull-ins can be done with a chair and they work your abs. Sit on the edge of the chair with your hands grasping to the sides behind your butt. Once into this position, extend your legs out straight, then bend your knees and pull them into your chest. After holding briefly, extend your legs out and repeat 12 to 15 times. You can do this exercise at home and at the office.
Supermans
Supermans are back exercises that are performed with your body weight. Lie face-down on the floor with your arms fully extended in front of you. In a controlled motion, raise your arms and legs as high as possible and hold for a full second. Slowly lower and repeat for 10 to 12 reps. You can also do this exercise in an alternating fashion.
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