Lunges and Back Row
This exercise will enhance your posture and strengthen the muscles in your arms, shoulders, legs, upper and mid back while also toning them. It also improves your hip flexibility. Holding the dumbbells come into the lunges position. Lower your chest to your thighs and stretch out the arms facing downwards. Keep your back straight and avoid hunching. While straightening your front leg, move your elbows backward and squeeze in the shoulder blade. Your torso should be slightly forward. Repeat the same 10 times with each leg.
Pushups with Hips Extensions
This exercise strengthens the shoulder and core muscles. This exercise will help to shrink and tone your arms. Do a regular push up with your hands and knees (not feet). Lift up the right leg to the back and stretch it out as much as you can. Pull your belly button in as you perform this move. After tightening the core muscles, lower your chest to the ground till both the elbows comes to a 90 degree angle. Push yourself up and come back to your starting position. Repeat the same exercise 10 times for each leg.
After this short exercise routine, you can cool down the body to make it ready for a long day at work. Place your legs shoulder width apart and bend your waist to touch the ground. Touch the ground between your legs with your hands. Hold this position for 7 to 10 seconds. Bring your chest towards the right knee and hold for 8 seconds. Move your chest from the right knee to the left and hold for 8 seconds. Your body will start to cool down after this stretch.