Hi. I am Michelle Ryon, a Certified Personal Trainer and I am here today to show you how do some exercises and stretches at the office.

Right now, I am going to teach you how to do squats. So, if you havent done a squat before, basic rule, feet are always shoulder width apart. We want to keep the weight in the heels, pressing the hips back, keeping the core tight and the chest lifted. If you are a beginner, you may want to start just by gently sitting into a chair. The weights in the heels, we are not putting all our weight into the seat we are just touching it and coming back up. If thats little bit too basic for you, you can put one hand on a desk, you can use this back of your chair if you need a little bit of support and again, same motion, all the weights in the heels. Dont let the hips drop lower than the knees, keep the chest lifted. If you dont need the support then you can just do it unassisted. So, its 15 to 20 repetitions, two to three sets, whatever your body is ready for. So, thats how we do a squat. Now, lets move on to a push-up.