Workouts built around your job

Pick what you do for work. Get a short routine that strengthens what your day weakens and loosens what it tightens.

• Builder or labourerBuild up: Core, glutes, shoulder stabilisers, grip
• Call centre or remote workerBuild up: Upper back, glutes, deep neck muscles
• Chef or kitchen staffBuild up: Core, glutes, upper back, ankles
• CleanerBuild up: Core, shoulders, glutes
• Delivery rider or courierBuild up: Glutes, core, upper back, rotator cuff
• Dentist, surgeon or lab workerBuild up: Upper back, core, back-of-neck muscles
• Desk workerBuild up: Glutes, upper back, core, deep neck muscles
• DriverBuild up: Glutes, core, upper back
• Electrician or plumberBuild up: Shoulders, core, glutes
• Farm or outdoor workerBuild up: Core, glutes, grip
• Gamer, streamer or designerBuild up: Upper back, glutes, core
• Hairdresser or barberBuild up: Rotator cuff, upper back, core
• MechanicBuild up: Core, shoulder stabilisers, glutes
• Nurse or carerBuild up: Core, glutes, upper back, forearms
• Retail or shop workBuild up: Glutes, core, shins
• Security guardBuild up: Glutes, core, shins
• TeacherBuild up: Core, glutes, upper back
• Warehouse workerBuild up: Core, glutes, upper back

General fitness information, not medical advice. Stop if you feel sharp pain.