The number one excuse given by non-exercisers is: “I just don’t have time.” There are so many reasons we can find not to exercise, but the bottom line is this: How serious are you? Yes, it takes commitment and dedication to start and maintain a workout, but the payoffs are well worth it. This program is designed to make it as convenient for you as possible to attain your goals. On those occasional days when you just have to miss your scheduled workout, here are some ideas to show you that you can do something productive. The average American spends over three hours a week talking on the telephone (outside of work.) Three extra hours a week dedicated to exercising would do wonders to our fitness level, but we can’t just hang up on our friends and relatives and hit the pavement. Here are a few examples of how we can tap into our phone time at home or at the office to literally change our bottom line.

1. Deep breathing
Lowers your heart rate and relaxes your entire body. Inhale deeply and slowly, extending your abdomen. Exhale slowly. Repeat until you feel relaxed. Be sure you are holding the microphone end of your telephone receiver away from your mouth. (You wouldn’t want to give the cable guy the wrong impression.)
2. Neck stretches
I recommend doing these while on speaker-phone or pay special attention to your receiver position. Gently stretch your head to the left side. To better isolate the neck muscles, keep your chin tucked under. Slowly roll your head forward and hold, then rotate to the other side. Hold each stretch about 10 seconds. Repeat 4 or 5 times. Do not roll your head to the back.
3. Shoulder shrugs
Sitting with your back straight, arms down to your side, lift your shoulders up toward the ceiling. Squeeze firmly and hold for the count of 10. Gently lower your shoulders down until you feel a nice, easy stretch. Repeat as desired. Personally, most stress and tension tries to store itself in my shoulders. This is one of my favorite exercises.
4. Desk pushers
Whether sitting at a table or desk, these will help strengthen and tone your bicep area. Make sure your back is straight and your lower back is touching the back of your chair. Put both feet on the floor, placing your hands, palms up, underneath the table in front of you. Your arms should be bent at a 90-degree angle with your elbows next to your side. Press firmly and up, getting a nice contraction in the bicep muscle. Hold until muscle tires. If you are very strong or your desk is very weak, beware not to send your desk-top flying.
5. Fanny firmers
Sit upright in a chair with your back well supported. Tighten the buttocks muscles by squeezing very firmly. Hello glutes! Hold for a count of 10 and then relax. Repeat 10-20 times. Increase your repetitions as you get stronger. You can do these in the car or any time your bottom gets tired of sitting.
6. Standing calf raises
Stand with your feet shoulder-width apart, toes facing forward. Hold on to your desk or table for support. Keep your back straight and slowly lift up onto your toes (as high as you can) and hold for a count of 3, then slowly lower back down. You can also perform these with your toes slightly pointing in and then slightly pointing out. Altering your foot position will help work different parts of the calf. It is important to keep the angle small. Start with a few of these and work your way up to 20 or 30 repetitions. If you are used to doing these with very heavy weights, you can try standing on one foot for 10-20 repetitions, then switching legs.
7. Plies
Yes, this is great for guys too. Stand with your feet a little wider than your shoulders, toes pointed out at a 45-degree angle. Slightly bend your knees and keep the hips in a neutral position as you stand upright. Avoid arching your lower back. Let your knees point the same direction as your toes (Do not let them extend past your toes.) Continue lowering your body. Do not let your thighs go lower than parallel to the floor. Return to starting position. This should be a slow and controlled movement with your torso moving up and down in the center of the movement. I do understand that these may be uncomfortable and inappropriate in a crowded office.
8. Side and rear leg lifts
Stand on one leg with the knee slightly bent (hold on to your chair or desk if you need help balancing). With the feet facing forward and back straight, slowly lift the opposite leg and bend at a 90-degree angle. Lift leg directly to the side and hold until muscle fatigues. Then lower. You can add resistance by placing your hand on your outer thigh and pressing against it as you lift. [Don't forget to do both sides!]

[To work your buttocks] Stand on one foot with supporting knee slightly bent. Bend the opposite leg to about a 90-degree angle and flex your foot. Gently rotate your knee out to the side. Lift the outside of your ankle toward the ceiling and feel those muscles work. Instead of lowering the leg to the starting position each time, do several small presses in a row. This is a small, controlled movement. Start with 10-20 and increase.
9. Hamstring stretches
Stand with your feet shoulder-width apart, toes pointing forward and knees slightly bent. Place your hands on your thigh above your knees for support and to protect your lower back. Gently bend forward at the hips until you feel a mild tension in the back of your upper legs. Hold the stretch for at least 10 seconds. Do not bounce, but hold the stretch static. Always keep your back straight.
10. Lunges
Turn sideways and rest your hand on your desk or a stationary chair back for support. Stand with your feet shoulder-width apart, feet facing directly forward. Take a big step forward with one foot and lower your body toward the ground as you bend your front knee to a 90-degree angle. Keep your torso upright and in the middle of your stance. Do not let your front knee go over your toes. Return to the starting position by pressing your front foot off the floor (pressing through the heel). Alternate legs. Start with just a few of these and increase as your strength increases. Warning: This really works those glute muscles and can make you very sore.