There is no better way to rebuild and strengthen your body than to take a couple of days a week outside of your regular exercise program to focus on the weak areas of your body. By doing this, you will find that you are much more mobile and therefore stronger in your workouts, giving you better results from the work and effort you put in.

This workout is less intense than one of your regular workouts and you only need to do it twice a week on a day off.

So 3 of the exercises I’m going to start with involve a tennis ball and a foam roller and in total I’m going to cover 11 exercises along with a crunch circuit.

Now, if you have a tender calf area, it will get worse before it gets better, but here’s what you can do. First sit down and put your calf on top of the tennis ball. Next, find the sore spots in your calf and roll your leg over the tennis ball in each area 10 times, several times a day if needed.

If you don’t have the foam roller, you can always skip this component. There are a number of exercises you can do, but there are two main ones that office workers should focus on.

First, place your upper back on the roller, pointing your elbows toward the ceiling. This will help expose the muscle as you roll back and forth on the foam roller 10 times.

Another hot spot for people is the IT band. This area begins just below the knee and extends to the hip. Then place your body on your side on the roller, using your hands and the opposite foot to support your body. Roll back and forth 10 times and then switch to the other side.

After completing those exercises, you’ll jump into an overhead squat. Although you did this exercise in your warm-up, it is a very good exercise to find your weak spots. If you find it difficult for you to get into this position, then you know your chest is tight. As you descend, if you find yourself leaning forward, that indicates your calves or hip flexors are tight. So make sure you spend some time stretching out the areas that prevent you from doing a good overhead squat.

After doing 10-12 repetitions of that exercise, you will do a chest stretch, holding it for 30 seconds. Many people tend to have a tight chest area due to poor posture, so this exercise will help relieve some of that tension. You can also place your other arm behind your back to really open up your chest.

Once you’ve completed the chest stretch, find a wall to do stick-ups. With your butt, shoulder blades, head, elbows, wrists, and head against the wall, slide everything up, then tuck your elbows back in. It sounds a lot easier than it is, and if you’re a desk worker, you’ll have a hard time with this exercise.

The remaining 5 exercises will be performed on the floor. You will start with hip extension where you will hold the top position for 15-30 seconds. Focus on squeezing your butt with some emphasis on your hamstrings and lower back.

Immediately after hip extension, move into stability ball leg curls. Place your heels on the ball, lift your hips and curl the ball in and out. Be sure not to drop your hips during this exercise.

Now, I’m going to ask you to do some basic abdominal exercises. For the plank, support yourself on your elbows and position your body in a straight line. Bring your shoulder blades together a little, brace your abs, head straight and on your toes.

Once you’re done with the regular plank, switch over and do the side plank for each side. There’s nothing fancy here, but we all need to remaster the basics sometimes.

The last exercise actually has 5 components. The WYLIT or “W” exercise, the “Y” exercise, the “L” exercise, the “I” exercise, and the “T” exercise. Each of the WYLIT exercises is excellent for improving shoulder mobility.

Here you will start with the “W” move, which is similar to stick-up. Put your chest on the ball and the body in a straight line. Tuck your elbows out to your sides so they look like a “W” at the bottom, then push them out.

Next is the “AND” exercise. Place your arms in the “Y” position with your thumbs pointing toward the ceiling. This is a small movement made by the muscles between the shoulder blades. Make sure you really focus on starting this movement between your shoulder blades, so try to limit the work your shoulders do.

After the “Ys”, you will do the “L” move. This is a type of external rotation exercise. Then move on to the “I” exercise by extending your arms out in front of you and lifting them up.

The last WYLIT exercise is also the easiest, but your body will be fatigued at this point. So, place your arms in a “T” shape relative to your body, with your thumbs pointing up, and raise your arms straight up. For the WYLIT, perform each of the exercises for 10-12 repetitions.

Now that you’ve done all of the above exercises, you’re ready for a 3-exercise abdominal circuit. To start, I’m going to ask you to do one of my favorites, the Stability Ball Ab Rollout. So, place your knees on a mat, reach your arms out in front, and extend, using your abs to push yourself back. When you leave you will stretch your abs and when you enter you will contract them. This is a very powerful exercise that can cause sore abs just like any round of crunches.

You can then choose from X-Body Mountain Climbers. One way is with your feet on the ball and your hands on the floor, bringing your right knee to your left elbow, alternating sides. If that exercise is too difficult, you can always do the normal one on the floor.

The final exercise in the day off training is the classic Plank with the elbows on the ball. So get your body in a straight line and brace your abs. The further your elbows are in front of you, the more difficult this exercise becomes.

So for the 11-exercise circuit, you can do it 2-3 times, taking 15-20 minutes, and then you’re ready to do the 30-minute activity on your day off.