Take a few minutes to do your body some good. Here’s on-the-job exercise idea #2 from Evolve Fitness’s Matt Benvie.

It doesn’t take a lot of room or even gym clothes….

1. Hold something solid with a bit of weight to it (try a book) in front of your thighs and stand tall with
2. your feet slightly wider than shoulder width apart. Toes should be pointed slightly out, legs straight, abs engaged (tuck ‘em in!), shoulders relaxed, and back straight.
3. Push your hips back (stick your butt out) and squat down to make a 90 degree angle at the back of your knees. Make sure that your knees don’t go out passed your toes. Keep your back and shoulders straight (don’t bend forward).
4. While squatting, raise your arms with your makeshift (book) weight so they are parallel with the floor.  Then return to the starting position as you squat up and bring your arms back down to your thighs. Keep the movement steady and controlled.

Muscles used: quads, glutes, hamstrings, shoulders.