Security guard workout
Pick what you do for work. Get a short routine that strengthens what your day weakens and loosens what it tightens.
Security guard
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.
- 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.
Strength
- Toe raise3 × 15, back against a wall · works shins
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Stand with your back against a wall and feet a small step forward. Keep your heels on the floor and lift your toes toward your shins, pause, then lower.
- 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.
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.
- 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.
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.