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SUN MON TUE WED THU FRI SAT

SIT TO STAND
Name: Directions 1 2 3 Stand up from your
Stand up from 1 back extension chair: 1 min, 3x
your chair: 2 min, stretch: 10 sec. separately.
3 separate times. Desk push-ups: 5,
2 separate times.

4 5 6 7 8 9 Desk push-ups: 5, 2 10 Shoulder pulls: 2,


Stand up from your Head tilts: 3x on
chair: 2 min, 3 Stand up from your times separately. hold 5 sec. each.
each side, hold 5 10 minutes of
separate times chair: 3 mins, 2 2 back extension Back scratches: 2x on
Glutes and low- sec. each. Rest stretching or stretches: 2 separate each side, hold for 10
back opener stretch: separate times &
Chin tucks: 3 walking. times, hold 10 sec. sec. each. Stand up
1, 10 sec. on each walk around
side. Desk push-ups: 5 each. from your chair: 2 min.

11 Stand up from your 12 13 14 Hand-behind-head 15 16 Stand up from your 17 Stand up & sit down:
chair: 2 min, 2 separate Head tilts: 5x on each Stand up from your 5x. Stand up from your
chest exercises: 2, hold chair: 3 minutes, walk
times. Glutes and low- side, hold 10 sec. chair & sit down: 5, 2 chair: 3 minutes, walk
10 sec. Chest stretches: around. Back extension
back opener stretches: each. Chin tucks: 5 separate times. Rest around. Torso twists: 2
3, hold 15 sec. each. stretches: 2, hold 10 sec
2, hold 15 sec. each Back extension: 2, hold Overhead stretches: each side hold 10 sec.
side, 2 separate times Head tilts: 3 each side, each. Chin tucks: 3.
10 sec. each. 3, hold 15 sec. each. each. Back stretches: 2,
today hold 15 sec. each. Desk push-ups: 5, 2x
hold 15 sec each.
18 Calf stretches: 3 each 19 20 Stand up from your 21 2 back extensions: 2, 22 Glutes and low-back 23 24 Hand-behind-head
side, hold 10 sec. each. chair: 2 separate times, 2 opener stretches: 3, hold Quad stretches: 5
2 times. chest exercises: 3, hold
Quad stretches: 3 each min., & walk around. Head each side, hold 15 sec.
Hand-behind-head chest 15 sec. each. Torso twists: 15 sec. each. Chest
side, hold 10 sec. each. Rest tilts: 3 on each side, hold each. Calf stretches: 5
Glutes and low-back
exercises: 3, hold 15 sec. 3 each side, hold 15 sec. stretches: 5, hold 10 sec.
15 sec.each. Shoulder each. Back stretches: 2, each side, hold 15 sec.
opener: 3, 2 separate pulls: 3 on each side, hold each. Head tilts: 5 on each
hold 20 sec. each. each.
times, hold 15 sec. each. 15 sec. each. Chin tucks: 3 side, hold 10 sec. each.

25 26 Stand from your chair: 27 Back extensions: 3, 28 Glutes and low-back 29 30 Chest stretches: 5,
3 separate times, 3 min., 2x, hold 10 sec each. opener: 3, hold 15 sec Quad stretches: 5 each hold 15 sec. each. Head
& walk around. Head tilts: each. Torso twists: 1
Rest
Hand-behind-head side, hold 20 sec. each. tilts: 6 each side, hold 5
5x each side, hold 10 sec. chest exercises: 4, hold each side, hold 15 sec. Half stretches: 5 each sec. each. Stand up from
each. Shoulder pulls: 5 each. Back stretches: 3, side, hold 20 sec. each. your desk: 3 min., 3 times
10 sec. each. Chin
each side, hold 15 sec. & walk around.
tucks: 5 hold 30 sec. each.
each.