The urban workout

At the office
Get more out of your work day - work your muscles too.

1. Seated calf raise - two sets of 15-20 reps

What it does
Exactly what it says on the tin. It works your calf muscles (back of the lower leg).

How to
Behind your desk, slide off your shoes and push your calves upwards from the balls of your feet. Hold.

Feel the muscles in your calves contract. Now, push up even more. Control the movement on the way down.

What we have is a two-stage contraction. The secret with this exercise is to try and keep your calves moving. After the second set, you should experience a pleasant tightening in your calves.

2. Dynaband® bicep curl - Two sets of 12-15 reps

What it does
This move will tighten the front of your arms. For the second exercise, you will need a Dynaband®.

How to
Begin in a seated position at your desk, place a Dynaband® underneath both feet and grasp both ends of the band with your hands palms facing up.

Now with your elbows in and your back straight, curl the bands upwards so that your palms are in line with your shoulders. Squeeze and contract resisting on the way down - feel the burn.

In the car
If you're ever stuck in traffic, these simple moves are a must to release stress and to avoid road rage.

1. Core stabilisation - two sets of 15 reps

What it does
Core stabilisation work and breathing techniques will provide an excellent workout for your abdominal muscles.

How to
Make sure your spine is in a neutral position, shoulders relaxed and your chest is high.

Now, take a deep breath in through your nose, and breathe out through your mouth. As you breathe out, pull your belly button in towards your spine and feel the muscles in your abdomen contract.

Focus on the mind and muscle connection and perform your repetitions using controlled breathing. Repeat.

What it does
Releases the tension between the shoulder blades.

How to
Start off by simply rolling both shoulders together using small circular movements.

As your shoulders warm up, start to increase the range of motion. Cool down by decreasing the range back to small movements. Relax.