Back to school means new supplies and outfits, but it’s only a matter of weeks—sometimes days—before the work starts piling up.  To help boost your energy and lower your stress during a busy period, Mochi has come up with a few handy exercises that can be done in the comfort of your room or dorm, with the help of personal trainer Candice Pitts.

Tricep dips: This exercise can easily be done with a chair and will help tone the back of your upper arms, starting from your elbows to your shoulders.

  1. Sit on a chair.
  2. Slide your butt off the chair, keeping your hands on the edge of the seat.
  3. Sitting in a 90-degree angle with your legs, support the weight of your body on your hands and bend your elbows.
  4. As you lower your butt to the floor, keep elbows tucked in.
  5. Complete this exercise eight to 10 times.

Side leg lifts: Use a chair for this exercise, which can strengthen the buttocks, hips and things.

  1. Begin by standing behind a chair with feet slightly apart.
  2. Hold onto the chair and lift the right leg out to the side, maintaining a straight back with toes facing forward.
  3. Hold the leg out for one second and then slowly lower the leg.
  4. Repeat the exercise on the right 10 to 15 times.
  5. Switch to the left leg and repeat 10 to 15 times.

Step-ups: Work your glutes, quads and hamstrings with this simple chair exercise.

  1. Stand in front of a sturdy chair with feet together and hands at the side.
  2. With the right foot, step onto the chair and then step up with the left foot.
  3. Complete the same pattern stepping down the chair.
  4. Do the same pattern 10 to 12 times.
  5. Switch by starting with the left foot stepping up, completing another 10 to 12 repetitions.

Calf raises: This exercise will help strengthen your calf—and yes, you’ll need a chair.

  1. Stand with feet shoulder width apart behind the back of the chair, placing the hand on the chair for stability.
  2. Raise heels off the ground, placing weight on the big toes.
  3. Hold this stance for five to 10 seconds.
  4. Finish by returning your feet flat to the ground.
  5. Repeat this exercise five to 10 times.

Tree pose: This pose can help improve posture, relieve stress and perfect your balance.

  1. Begin by standing with arms at the sides.
  2. Shift your weight onto the left leg, and put the sole of the right foot on the left thigh.
  3. Keep the hips forward and bring the hands to the front into a prayer position with the palms together.
  4. Slowly extend the arms above the shoulders, keeping the palms separate and facing one another.
  5. Stay in the pose for 30 seconds, lower the arms and right leg, and repeat on the other side.

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