I've found what is quite possibly the best download on the subject I've EVER seen.
If you work in an office and care anything at all about staying in great shape, then this .pdf is for you. Oh, and after you download it, SHARE IT. It's awesome!
Click the image below to download the PDF. It's 16mb but it's SO worth it. After you download it, celebrate by going and eating a whole pizza. Then, do workouts 1-50.