/var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/turn-your-desk-into-a-gym/14859387-2-eng-GB/turn-your-desk-into-a-gym_GA.jpg /var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/turn-your-desk-into-a-gym/14859387-2-eng-GB/turn-your-desk-into-a-gym_GZOOM.jpgTurn your Desk into a Gym It's cold and dark when you leave your house in the morning, likewise in the evenings. And with festive time upon us an after work drink is more inviting than the gym. So, if you can put up with the odd glances from your work colleagues why not turn your desk into a gym?
Steve Mellor, Founder of Freedom2Train, shares his top tips...
Follow Steve on Twitter @Freedom2Train
IMAXTREE
/var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/desk-chair-roll-out/14859505-1-eng-GB/desk-chair-roll-out_GA.jpg /var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/desk-chair-roll-out/14859505-1-eng-GB/desk-chair-roll-out_GZOOM.jpgDesk Chair Roll-out Rollouts are an awesome way to tone up those abs and strengthen your core. What better way to spend that spare five minutes you have listening in on another boring conference call.
Just drop down onto your knees and place your hands straight out on your chair in front of you. Draw your belly button in and engage your core, now slowly roll the chair out as far as you can in front of you, without moving your knees. Once you can’t go any further without your hips dropping below your thighs, pull the chair back towards.
Repeat 10 times for three sets. Remember to pop that call on silent to avoid grunting down the phone to your boss (only works with chairs on wheels!).
IMAXTREE
/var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/squats/14859498-1-eng-GB/squats_GA.jpg /var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/squats/14859498-1-eng-GB/squats_GZOOM.jpgSquats Probably the best exercise there is out there for a toned bum and legs.
Standing in front of your desk chair, sit back down until your bum touches the chair.
Pushing through your heels and keeping your chest up, squeeze the bum to stand back up again. Repeat for three sets of 10.
Hands can be placed on hips or out in front of you for balance.
Imaxtree
/var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/lunge-kneelift/14859491-1-eng-GB/lunge-kneelift_GA.jpg /var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/lunge-kneelift/14859491-1-eng-GB/lunge-kneelift_GZOOM.jpgLunge Kneelift Another great exercise for toned legs and bums.
Place your hands on your hips and take a big step out in front of you. Let your back knee just touch the ground and pushing through the heel on your front leg stand back up again, driving the knee of the back leg up so that you can place your foot onto your chair.
Alternate legs for three sets of 10 on each.
IMAXTREE
/var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/tricep-dips/14859484-1-eng-GB/tricep-dips_GA.jpg /var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/tricep-dips/14859484-1-eng-GB/tricep-dips_GZOOM.jpgTricep Dips The tricep takes up two thirds of your arm so in order to get rid of those bingo wings you hate, you have to make sure you give your triceps a regular workout. Tricep dips are a great way to do this.
Face away from your desk, with both palms on the edge, behind you.Bend the elbow to 90 degrees and push up to a straight arm. Repeat this movement for three sets of 15 reps.
Make this harder by whacking your feet on your chair.
IMAXTREE
/var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/chair-crunches/14859477-1-eng-GB/chair-crunches_GA.jpg /var/elleuk/storage/images/beauty/diet-fitness/diet-features/how-to-workout-in-your-office/chair-crunches/14859477-1-eng-GB/chair-crunches_GZOOM.jpgChair crunches Another great way to tone up your stomach is with this ab busting move.
Lying on your back place you calves onto your chair, with your legs bent to 90 degrees.
Place your hands on your temples and sit up, bringing your shoulders towards your knees.
Repeat for three sets of 10, add in a twist to hit the obliques too!
IMAXTREE 
