Unless you wake up at 4 a.m., or head directly to the gym at 6 p.m. and miss out on evening events with your family/spouse/etc., finding the time to exercise during the work week can seem impossible.

But—there’s always your lunch break. While you don’t necessarily want to cram in an intense, sweaty CrossFit session and stink up your next meeting, there are some simple exercises you can do right in the comfort of your office or desk area that will get your heart pumping and your muscles toned.

Brian Marple, personal trainer at Kratos Fitness in Forest, walks us through a quick workout.

Start with a warm up of some sort. Brian recommends a series of arm swings, wall slides, toe touches, lunges, body squats, and jumping jacks.

Rear Foot Elevated Split Squat
Reps: 10 to 15
Muscle Groups: Quads, Glutes
With one foot on a chair behind you, lower your body so your thigh is parallel with the floor.

Chair Dips
Reps: 10 to 20
Muscle Group: Triceps
Using a stable chair, lower your upper body so your shoulders drop to elbow height.

Dolphin Kicks
Reps: 10 to 15
Muscle Groups:
Lower Back, Glutes
Lie on your stomach and alternate lifting your opposite arm/leg.

Body Squat
Reps: 15 to 25
Muscle Groups:
Quads, Glutes
Squat so your thighs are parallel to the floor. Keep your knees behind your toes, your weight in your heels.

Knee Tucks
Reps: 10 to 20
Muscle Group:
Abdominals
Tuck your knees into chest then extend out to straight.

Plank Row
Reps: 10 to 12,
Each Arm
Muscle Groups:
Core, Back, Shoulders
While maintaining a plank push-up position, lift your arm to your side.

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