are pleased to present the following
excerpt from the book
by Tom Weede
Entrepreneur Books -
At it's most basic level, exercise is
nothing more than your muscles, bones, and
heart working as they were designed so
well to do -- to move. And even with a
crowded schedule, you can work physical
activity into your life just about
anywhere and with minimal equipment.
If you're at the office, take a
15-minute break in the morning or
afternoon to complete this session -- and
you'll have your first workout under your
belt before you go home. If you're at
home, take 15 minutes before lunch or
dinner to knock out the routine. The
movements are unobtrusive -- you can think
of them as "stealth" exercises.
This first step will serve as a
springboard to more fitness and dietary
changes in your life. And once you learn
these movements, the more challenging
habit changes will be easier. But even
when you become more advanced, or if you
are right now, these simple exercises
provide a refreshing break during the day.
They can also serve as a fast workout for
those inevitable times when your schedule
is too hectic for longer workouts.
Still, if you do nothing with this book
other than take away these exercises and
this chapter's action plan, you'll be
doing something powerful for your body and
A note on terminology: A "repetition"
or "rep" is one complete movement of a
given exercise. A "set" is a given number
repetitions done in sequence. Start by
doing one set for each exercise -- if you
feel good, you can add a second set. Do
two sessions this week.
Chair Leg Extension
Muscles strengthened: Quadriceps
Press your tailbone firmly against the
back of the chair. If the chair is
adjustable, move the height so your thighs
are parallel to the ground. Lightly grasp
the armrests or the edges of the seat pad.
Keeping your back straight and looking
straight ahead, slowly extend your right
leg with your foot flexed toward your
shin. At the top of the movement, your leg
should be fully extended, but don't
forcefully lock out your knee. Slowly
return to the starting position. Do 10
repetitions, then repeat with your left
leg (this is one set).
Isometric Hand Press
Muscles strengthened: Biceps,
Sitting upright in your chair, grasp
your hands together in front of your
chest, and firmly press them together.
Make sure you continue to breathe
throughout the exercise. Hold for 10
seconds and then relax for 10 seconds,
then repeat four more times.
Muscles strengthened: Chest,
Stand about three feet from a wall, and
place your hands flush against the wall,
about shoulder-width apart. Slowly lower
your body toward the wall by flexing your
elbows. When your elbows are aligned with
your torso, push back up. Do 10
repetitions. Make this exercise more
challenging by using your desk: Stand
several feet away and position your hands
on the edge of the desk, shoulder-width
apart. Then repeat the raising and
lowering of your body by flexing your
Sitting upright in your chair, flex
your elbows so that your left hand is in
front of your left shoulder, and your
right hand is in front of your right
shoulder. Your elbows should be slightly
flared out to the sides, just below
shoulder-level. Lightly clench your fists
with palms facing forward. Next, fully
extend your elbows without locking them
out, with your hands moving toward the
center over your head. Slowly return to
the starting position. Complete 10 reps.
To make the exercise more difficult, use a
book to press overhead.
Sit upright on the edge of your chair,
grasping the arm rests or the edges of the
seat pad. You can also stand with your
hands on your hips, feet shoulder-width
apart. Next, pull your stomach up and in
as far as possible -- think of pulling
your belly button toward your spine. Hold
that position for the count of five to
ten, then release. Do 5 to 8
Muscles stretched: Back and
Sit at the edge of your chair with your
back straight, and interlace your fingers
with your palms facing away from you.
Reach your arms straight above your head,
then lean to the left from the waist and
hold. Next lean to the right and hold.
Muscles stretched: Upper
Sit upright and bring your right arm
across your upper body at about shoulder
level. Your elbow should be slightly
flexed. With your left hand, grasp under
your right arm just above the elbow.
Gently pull your right arm across your
chest, toward the left, and hold. Don't
shrug your shoulders -- keep them relaxed.
Repeat with your left arm across your
Muscles stretched: Neck
Sit or stand with your head upright.
Slowly turn your head to the right as far
as comfortably possible and hold, then
turn slowly to the left and hold. Next,
let your head fall gently toward your
chest and hold. Avoid tilting your head
backward -- it weighs about 10 pounds, so
this can put too much stress on your upper
© 2007 by Entrepreneur Media, Inc.
Reprinted with permission.
the Author: Tom Weede is a former senior
editor for Men's Fitness magazine
and a certified strength and conditioning
specialist with the National Strength and
Conditioning Association. He is now a
health and fitness instructor with the
American College of Sports
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