Join Peter and Emily to get your blood flowing and get your body moving with 10 stretches. We will bring you through 10 stretches one minute each and get your body moving and blood flowing again. Equipment needed: Wall Chair Floor Stretches: - Calf Stretch using a wall or stair - Chest Stretch - Upper back stretch - Flexor stretch for your forearm to help counteract all that typing - Extensors stretch also for your forearm \ - Seated Hamstring stretch - you will need a chair for this - Seated or Standing Side Stretch - Kneeling hip flexor stretch - Lower back and leg stretch (Child's Pose) - Cat & Camel

Join Peter and Emily in a full body circuit. 5 exercises to engage your entire body. We will do each exercise for one minute before moving onto the next and we will do each exercise twice for 10 minutes combined. Equipment needed: Open space Hand weights Exercises: - Runner Step 30 seconds on the Right leg and 30 on the left - Staggered stance Lift to Chop 30 seconds with right leg leading and 30 seconds with the left leg leading - Bent over row with hand weights - Deadlift to curl to press - modify for those that can't press - Side step with press out with hand weights

Join Emily and Peter for a 10 minute Upper Body Workout. Emily will be showing you 5 exercises that you will do twice each. Each exercise will be for one minute and then straight into the next. No rest. 10 minutes later you will have completed 10 exercises and completed a great little upper body circuit. Exercises - Bent over row (Emily will use dumbbells but any hand weight will work or you can use resistance bands) - Push ups (Emily uses a chair but feel free to use the floor, counter top or wall) - Hammer Curls (Emily will use dumbbells but any hand weight will work or you can use resistance bands) - Over Head Tricep Extension (Emily will use dumbbells but any hand weight will work or you can use resistance bands) - Upright Row (Emily will use dumbbells but any hand weight will work or you can use resistance bands) Equipment - Dumbbells or any hand weight - Floor, counter top or wall