Chef or kitchen staff workout
Pick what you do for work. Get a short routine that strengthens what your day weakens and loosens what it tightens.
Chef or kitchen staff
Warm-up
- Ankle circles20 each way, each foot · works ankles
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Sit tall and lift one foot off the floor. Draw slow, big circles with your toes, then reverse the direction. Switch feet.
- Wrist circles30 seconds each way · works wrists, forearms
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Hold your arm out in front with a loose fist. Draw slow circles with your wrist, then reverse the direction. Switch hands.
Strength
- Glute bridge3 × 12 · works glutes
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides. Push through your heels and squeeze your glutes to lift your hips until shoulders, hips and knees form a straight line. Pause for a second, then lower slowly.
- Calf raise3 × 15 · works calves, ankles
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Stand with feet hip-width apart, holding a wall or chair for balance. Rise onto your toes as high as you can, pause, then lower slowly over 2 to 3 seconds.
- Dead bug3 × 8 each side · works core
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with arms straight up and hips and knees bent at 90 degrees. Keep your lower back gently pressed into the floor. Slowly lower one arm overhead and the opposite leg toward the floor, return, then switch.
Stretch
- Calf stretch30 seconds each side, against a wall · works calves
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand facing a wall with your hands on it. Step one foot back, keeping that leg straight with the heel on the floor. Bend the front knee and lean in until you feel a stretch in the back calf. Hold, then switch.
- Hip flexor stretch30 seconds each side · works hip flexors
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Kneel on one knee with a pad under it and the other foot flat in front. Tuck your tailbone under, squeeze the glute of the back leg and lean forward gently until you feel a stretch at the front of the hip. Hold, then switch.
- Forearm stretch30 seconds each side · works forearms
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Extend one arm in front with the palm up. With your other hand, gently pull the fingers back toward you until you feel a stretch along the forearm, keeping the elbow straight. Hold, then switch.
General fitness information, not medical advice. Stop if you feel sharp pain, and see a doctor or physio if pain continues. Check with a professional first if you have an injury or health condition.