So if you can't get away from your desk, and you want to squeeze a quick workout, this is great Chair Workout that you can do in your office. All right, let's start with it. Try and do.

如果你不能离开办公桌，但又想挤出点时间稍微做些运动，那么下面这个椅上练习能够让你在办公室也能锻炼身体。好了，让我们开始吧，大家一起试着做一下。

I want you to bring your hands right under your shoulders, move away from chair and keep your knees bent.

把你的双手放到与肩同宽的位置，身体离开椅子，膝盖弯曲。

Your albows got to be nice and close to your body. So I want you to lower your body and extend the arms as you lift. Let's do eight of these.

注意手肘必须紧贴身体，下蹲，然后向上撑起身体时伸直手臂。一起来做八次这个动作。

Eight, push. Seven. You will feel this immediately in your arms. And five, good, you got four more. And three, excellent. Two. Last one, take a seat.

八，用力推，七，你的手臂很快就会有感觉。五，好的，还有四个。三，非常好，二，最后一次，好，坐回椅子上。

So we just work the triceps. Now we are gonna work the abs. So hang on to the sides of your chair. And come a little close to the edge of it. I want you to lean back just a little bit, and lift your legs up off the floor while bending your knees. So come up for two and down for two. Again, you'll feel it immediately in your abdominal. Do that again, this is three, going for eight. Five, and breathe. Good. Four, nice feeling in your abs. Three, two, and last one, nice job!

刚才我们练了我们的三头肌，下面来练一下腹肌。双手分别握住椅子两边，稍微靠近前端一点。身体向后靠，然后抬起双腿，双脚离地，膝盖弯曲。像这样数到二上、二下。同样的，你的腹肌马上就会有感觉。再来，三，我们要做八次。五，呼吸。好的，四，腹肌会感觉很紧。三，二，最后一次，好的。

Come to a standing position. This is what I called the Halve Squat. Make sure that you are nicely close to your chair. You are going to sit back into our heels like just about to sit back into your chair but not really. Now stand up. Let's do eight of these. Extend your arms forward. Here we go. Make sure you feel parallel. Sit back to your heels, knees are never over the toes. Good, this is three; we are going for eight. Five, good. Six. Seven, and eight. Nice work.

站起来。接下来的动作叫做半蹲。确保贴近椅子，就跟你平常要坐下去那样往回坐，但是不要坐下去。现在站起来。我们来做八次。双臂向前伸展，开始。保持左右两边平衡。下蹲，膝盖不要超过脚尖。好的，三；我们做八次；五，好的，六，七，八。好！

So next time you take coffee break, I want you to think about doing these exercises. And in no time, you will get strong abs, strong triceps, and strong legs.

希望以后大家在下午茶时间就可以做这几个动作，很快，你的腹肌、三头肌和腿部都会变得很紧实。