I have a nightly home exercise I'm pretty content with, consisting of push ups, crunches, sit ups, leg lifts, lunges, and squats. When I'm at work, though, I have a short "break" routine. Every thirty minutes that I'm seated at the desk, I get up, go outside so that I'm in the sun, and do a series of full body stretches. Neck, shoulders, arms, wrists, hands, chest/back, spine, obliques, stomach, hips, thighs, knees, legs, ankles (listing those off, I just realized I need to start stretching my feet as well). Then, I do a set of ten squats and return to my desk where I do ten push ups using my chair's armrests, raising myself off the seat with my feet on the floor. In all, it takes about five minutes.
The only thing I can't really work on at the office is my core. Legs and arms I can get but nothing for core muscles. Any suggestions for something simple I can do around the office to keep my core as energized as the rest of me? Besides getting down on the dirty floor for a set of crunches.
I'm noticing that your evening routine has three abdominal exercises and zero back exercises -- you might want to consider adding back bridges or supermans to balance your core. I would recommend skipping crunches and situps -- they're bad for your back/posture and they're ineffective at developing abdominal strength or endurance. Instead, I'd recommend planks, since they strengthen the abdominal muscles while emphasizing good posture. The hanging leg raise is also a great ab exercise, since it works the whole abdominal chain without loading the back.
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