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

Right now, I am going to show you how to do a tricep dip. So, you can either do these on a desk or a chair. We the hands right outside the hips, we are going to bring the feet away the body a little bit. We are keeping our arms nice and tight, shoulders are down away from the ears. We are going to bend the elbows and lower our body, straight down towards the floor. Make sure your elbows are going to the back. We dont want them coming up to the side; that is going to hurt your shoulders. Keep them going back and we are also not -- just kind of rocking forward and back. That is not working your triceps at all, neither is this; thats a shoulder shrug, so straight down and up.

If you want to work little bit harder you can take it lower, lock wheels on your chair before you start. The fingertips off the front of the chair, hips come off and we lower, straight down and up. So, the elbows are going back like an L with our body. We are going to do 15 to 20 repetitions two to three sets and wait a minute in between each set. So, thats how we do a tricep dip. Now, I am going to show you how to do a core exercise.