Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A 1-minute strength and stability pair working quads, glutes, hip flexors, and core – good for a focused movement break that stays low-key.

Alternating lunges keep you shifting weight side to side for 30 seconds, loading each leg while your core works to keep you balanced. Then you drop into a plank, and the stability demand doubles down – your abs and hip flexors are already switched on from the lunges, so the hold has more bite than usual.

Short bouts of combined lower-body and core work have been linked to improved postural endurance and reduced lower-back stiffness – useful if you're toggling between sitting and standing all day.