No time to hit the gym because you’re always stuck at the office?

No time to hit the gym because you’re always stuck at the office? Then bring the gym to you with these moves, which you can do right at your desk.

You Will Need
    * A desk
    * A desk chair with wheels

Step 1: Work your arms
Work your arms. While seated, lift your feet and push your chair back with your arms. When they’re fully extended, pull the chair back to the desk. Do this five times a few times a day to work your biceps, triceps, and pectorals.

Step 2: Do the funky chicken
Do the funky chicken. Place your fingers on your shoulders, elbows pointing out to the sides. Pull your elbows back as far as you can, then push them forward and try to touch them together. Repeat 10 times.

Step 3: Do more funky chicken
Do the funky chicken, part two. Keeping your fingertips on your shoulders, lift your elbows up and then push them down to your sides, as if you’re flapping wings. Repeat 10 times to relax shoulder and upper back muscles and relieve neck tension.

Step 4: Work your back
Work your triceps and back. Put your right hand over your shoulder, touching your upper back. Reach your left hand behind you and try to join your hands. Hold for five. Do this three times several times a day on both sides.
One side will be much easier for you, depending on your dominant side.

Step 5: Tone that butt
Tone that butt by squeezing and holding your butt cheeks for five to ten seconds. Repeat six to eight times several times a day. For maximum results, squeeze as tight as you can.
As you get out of your chair throughout the day, try to use only your leg muscles, leaving your arms at your sides and keeping your spine straight. This gives the muscles in your legs a quick workout.

Step 6: Let’s twist
Let’s twist. Put your left hand on the back of your right armrest, and slowly twist your torso towards the right. Repeat with your right hand and left arm rest. This relaxes the lower back and trims the tummy and waist.

Step 7: Hug your hamstring
Work your lower body, hamstrings, and quadriceps. Put your hands under your right thigh and pull your knee toward your chest. Extend your leg straight out in front of you and hold for a few seconds. Do five reps with each leg.

How To Deskercize Video | General Office Life Videos | Howcast.com

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Career, Jobs, Workplace
5 Ways to Increase Your Chances of Workplace Success
By matt 19 August 2009

Once you’ve found a job, you’ll want to do everything possible to be successful in the workplace. While a number of factors can affect whether or not you’ll be successful, increase your chances by following these basic steps.

1. Do your job.
To ensure you’re doing your job, make sure you understand all the duties assigned to you. Upon beginning your job, your employer should provide you with a list of job duties and on-the-job training. Ask questions, and find the most efficient ways to perform your job. When you make a mistake, learn from it rather than repeat it. Refer to your list of job duties from time to time to stay focused. If you take pride in what you do, you’ll make yourself - and your employer - happy.

2. Follow the rules.
Read and understand your employer’s policies and procedures manual. It’s your duty to learn and follow your employer’s rules and regulations. Refer to it when you have questions. If you can’t find an answer, ask your supervisor. You’ll decrease your chances of careless mistakes.

3. Be courteous.
A self-confident attitude, a smile, and a friendly word go a long way towards establishing strong working relationships with your supervisor, coworkers, and customers. Make an effort to be friendly, but realize you are there to work and not to socialize. A sense of humor is usually appreciated, but always maintain a professional attitude.

4. Be a team player.
In a team atmosphere, be an active listener. Your supervisor and coworkers will feel you value their opinion. However, don’t be afraid to share your knowledge, expertise, and enthusiasm. Employers want employees who take initiative, follow instructions, respond well to constructive criticism, and cooperate. Make it a point to attend meetings and company-sponsored social events.

5. Find a mentor.
Find an experienced coworker who can serve as your mentor. Mentors help nurture your career–they may give advice, make suggestions, increase your access to senior management, and are often good listeners. To find a mentor, first identify your weak areas. Then, identify individuals who are strong in those areas, those whose careers you admire, and those who have access to senior management. Begin by being friendly, ask advice from time to time, and slowly build your relationship. If you have trouble finding a mentor, consider joining a professional organization.

For more information about increasing your chances of workplace success, check out GCFLearnFree.org’s self-paced course, The Workplace. And be sure to check out all of our career related topics on our Work & Career page.