Farm or outdoor worker workout
Pick what you do for work. Get a short routine that strengthens what your day weakens and loosens what it tightens.
Farm or outdoor worker
Warm-up
- Leg swings10 each leg, holding a wall · works hips
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand side-on to a wall with one hand on it. Swing the outer leg forward and back in a smooth, controlled arc, keeping your body upright. Don’t force the height. Switch legs after the reps.
- Cat-cow45 seconds, slow · works spine mobility
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Start on hands and knees, hands under shoulders and knees under hips. Breathe in as you drop your belly and lift your head and tailbone. Breathe out as you round your back up toward the ceiling and tuck your chin. Move slowly between the two.
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.
- Hip hinge3 × 10, hands on hips, flat back · works glutes, hamstrings
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Stand with hands on your hips and soft knees. Push your hips back as you lean forward with a flat back until you feel your hamstrings. Squeeze your glutes to stand tall.
- Plank3 × 30 seconds · works core
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Start on your forearms and toes with elbows under shoulders. Squeeze your glutes and tighten your stomach so head, back and heels form a straight line. Hold for the time while breathing steadily, and stop if your hips sag.
Stretch
- Hamstring stretch30 seconds each side · works hamstrings
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Sit on the floor with one leg straight and the other bent. Keep your back long and hinge forward from the hips, reaching toward your foot until you feel a stretch behind your thigh. Hold without bouncing, then switch.
- Child’s pose40 seconds · works lower back, lats
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Kneel and sit your hips back toward your heels, stretching your arms forward on the floor with your forehead down. Breathe slowly and let your back relax. Hold for the time.
- Doorway chest stretch30 seconds · works chest
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand in a doorway with your forearm on the frame and elbow at shoulder height. Step slightly through until you feel a stretch across your chest, keeping your ribs down. Hold, then switch arms.
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.