With the return to the office, finding time for exercise can be a challenge.

However, staying active is essential for physical and mental health. Resistance bands , which were introduced into the fitness field for their practicality, are perfect for short, effective workouts that can be done anywhere.

1. Quick squats

Activate your leg muscles quickly.

Instructions: Place the band around your thighs and perform quick squats while maintaining correct posture.

Repetitions: 3 sets of 15 repetitions.

2. Seated row

Strengthens the back and improves posture.

Instructions: Sit in a chair, place the band under your feet and pull it towards you, keeping your elbows close to your body.

Repetitions: 3 sets of 15 repetitions.

3. Seated leg raises

Strengthens leg muscles and improves circulation.

Instructions: Sit on the edge of a chair, place the band around your thighs and lift one leg at a time. Alternate legs.

Repetitions: 3 sets of 12 repetitions per leg.

Recharge your energy during work with this quick and effective routine. The exercises are simple and can be done at any time of the day to keep you active and healthy.