A 60-minute workout to vitality

Undo the effects of being deskbound by making this workout part of your daily activities.

NEW research from the University of Cambridge found through a 20-year study that sitting for more than eight hours a day (which is typical of office workers) could increase the risk of early death by 59%. 

As morbid as this sounds, there is good news. They also found that exercising for at least an hour a day doesn’t just decrease this risk, it completely eliminates it.

If you are deskbound for the best part of your day, it’s also likely that you’ll suffer from underactive glutes, tight hip flexors and a tight chest. 

Not only is this wreaking havoc on your posture and back, but it’s also likely to lead to injuries, aches and pains. 

The workout below targets these areas, loosening and strengthening where necessary – so you can kill two birds with one stone.

HOW TO DO IT

For moves 1, 2 and 3, perform each for 45 seconds followed by 15 seconds of rest. 

Repeat for a total of five sets. 

Take two minutes’ rest once all sets are complete then do the same for moves 4, 5 and 6.

1. GLUTE BRIDGE

A 60-minute workout to vitality

Areas trained: GLUTES, HAMSTRINGS, CORE

Technique

* Lie on the floor with one leg bent, foot close to your bottom and the other leg extended towards the ceiling.

* Raise your hips up as high as you can.

* Lower and repeat. Perform all reps with one leg raised before doing the same on the other side to complete a full set.

SAFETY TIP: Only raise the hips as high as is comfortable— don’t put any strain on the lower back

2. WEIGHTED HIP THRUST

A 60-minute workout to vitality

Areas trained: GLUTES, HAMSTRINGS, CORE

Technique

* With a barbell resting on the soft part of your hips (hands gently holding it in place), back against a bench and feet flat on the floor, hover your bottom just off the floor.

* Plant your feet and thrust your hips up as high as comfortable.

* Lower with control and repeat.

SAFETY TIP: Keep your neck in neutral throughout the movement

3. SWING

A 60-minute workout to vitality

Areas trained: GLUTES, HAMSTRINGS, CORE, BACK

Technique

* With soft knees, hinge at the hips and drive your bottom out behind you to take hold of a kettlebell in front of you by the handle.

* Drive the bell backwards through the legs, then extend the hips and knees to drive the bell up to shoulder-height.

* As the bell drops back down, soften knees and hinge at the hips again to repeat in a fluid motion.

SAFETY TIP: Keep a flat back as you lower

4. BENT-OVER ROW

A 60-minute workout to vitality

Areas trained: UPPER BACK, BICEPS

Technique

* Keeping a bend in the knees, hinge at the hips so that your torso is leaning forwards around 45 degrees, holding a barbell with both hands with arms extended towards the floor.

* Squeeze your shoulder blades together as you row the barbell up towards your ribs.

* Slowly lower and repeat.

SAFETY TIP: Keep shoulders rolled back and the back engaged throughout 

5. REVERSE FLY

A 60-minute workout to vitality

Areas trained: UPPER BACK, SHOULDERS

Technique

* Holding a dumbbell in each hand with arms extended towards the floor and palms facing each other, keep a bend in the knees and hinge forwards at the hips so that your torso is almost parallel to the floor.

* Keeping elbows soft, raise the dumbbells out to the sides until they reach shoulder-height.

* Lower and repeat.

SAFETY TIP: Keep the core engaged to prevent the lower back from overarching

6. BACK EXTENSION

A 60-minute workout to vitality

Areas trained: BACK, GLUTES

Technique

* Lie on your front with hands by your temples.

* Keeping your hips and lower body planted, lift your chest off the floor as high as possible.

* Lower and repeat.

SAFETY TIP: Keep your neck in line with your spine throughout.


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