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GoodFIT: Chair squats you can do at your desk or anywhere, anytime

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We’re partnering with James Fisher Jr. of Mission Fit Fitness to bring you CW33’s GoodFIT. Our goal? To get you moving and feeling good!

We’re barely into 2019, but this is when New Year’s resolutions start to unravel.

Work or family can make it hard to get to the gym, or just plain ol’ lack of motivation starts to set it.

Hey, we’re not judging — you’re human and the science of willpower isn’t as black and white as many would have it seem.

It doesn’t have to be that way. One easy way is to remove the friction of doing a habit.

With GoodFIT, James is going to show you quick, easy exercises you can literally do at the office or home. We’re starting with squats.

Squats are essential to any exercise program. But you don’t need any barbells or equipment – an office chair is all you need!

Squats are a great way to activate your hamstrings, quads, and glutes (aka, your butt).

We will be releasing a new GoodFIT weekly, so be sure to follow along or sign up for our newsletter.

Office Chair Squats

  1. Adjust your chair so that your legs are bent at a 90-degree angle when sitting
  2. Extend your arms out front
  3. Stand up straight at a full extension
  4. Squat down, barely touching the chair (do not sit)
  5. Touch and go again
  6. Keep your head up and back straight – no rounding or arching!


  • 4 sets
  • 20 reps
  • At least 2x a day

Got questions or suggestions? Hit up James on Instagram at @jamesfisherjr or Twitter @KingsAmbitions.

If you’re ready to implement a fitness and wellness program into your work place, contact him on social or at www.missionfithealth.com.

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