Health

Using standing desk will force you to face and unravel existing posture issues and imbalances of muscle strength.

Routine

For more, have a routine of some length for just before a bath or shower, make it a habit, look to move up the numbers, add one or two other types into and around the mix.

Basics;

30 push-ups or more
30 sit-ups
squats

Stretching

http://en.wikipedia.org/wiki/Stretching

to look into; explosive better first or not? effects on order?

Do the following for about 10s or more, depending on how worked your muscles end up feeling. Muscles relax into a stretch, but don't push it too far at first.

Lean head and neck side to side, back and forth, to the diagonal, circle
Shoulder circles to the back and front
Arm across chest, hold back with other arm, arm to elbow
Whole arm circles, forwards then back then alternating
One arm down back, push elbow or hold down wrist
Arms behind back, bend forward
Swing arms around level to shoulders, palms with constant contact with body
Bend legs, arm stretch down side, 10s, 15s
Big hip circles, 15s, both ways then red and white figure of eight
Stand on one leg, hold other, close eyes, 15s each
Stand on one leg and stretch leg up back proper likes
Sit
Bring feet together near crotch and press down on knees, relax, again with heels closer to crotch
One leg to side, knee on the ground, other foot to hip, stretch up then bend towards foot
Same again but stretch to the side after foot
Same again but with both legs to the front, knees flat on ground, relax, again
One leg over the other, other foot towards bum, hold that leg in
Bend legs below and lean back to floor
Happy cat, angry cat, undulating cat forwards/backwards, DISCO [boots]cat!