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
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!).