Table of Contents
Writing this workout in summer of 2020 and many more people are now working from home, more than likely with a less than ideal set up for their workstation. Sitting for long periods of time can almost be unavoidable if you have a desk job.
Taking regular breaks away from your desk and getting in lots of steps all help, especially for the daily activity preoperative. however, sitting for long periods needs to be balanced out. Some muscle will become tight and others lose. A combination of good stretching and actively working the antagonist’s muscles will help combat the imbalance that sitting for long periods can cause.
And that’s why I’ve made this anti-sitting workout, it something that helps me balance out these muscles and hopefully it can help you too.
Equipment Needed
- Gym Mat – Buy on Amazon.co.uk
- Gym Boss Interval Timer – Buy on Amazon.co.uk
Seer also
Interval Workout
Let’s get started, set your Gym Boss Interval Timer to 30 seconds work with 15 seconds rest for 6 rounds. You will need to transition quickly between exercise so have the list handy and make sure you know the exercise variation and the technique before you start.
Round 1
- Squats
- Prisoner Squats (30 seconds)
- 15 seconds rest
- Sumo Squats (30 seconds)
- 15 seconds rest
- Prisoner Squat (30 seconds)
- 15 seconds rest
- Sumo Squats (30 seconds)
- 15 seconds rest
- Prisoner Squat (30 seconds)
- 15 seconds rest
- Sumo Squat (30 seconds)
- 15 seconds rest
- Prisoner Squats (30 seconds)
REST FOR 2 MINUTES
Round 2 – Glutes Round
- Hip Press AKA Hip Thrusts
- Double (30 seconds)
- 15 seconds rest
- Left Single (30 seconds)
- 15 seconds rest
- Right Single (30 seconds)
- 15 seconds rest
- Double (30 seconds)
- 15 seconds rest
- Left Single (30 seconds)
- 15 seconds rest
- Right Single (30 seconds)
- 15 seconds rest
- Double (30 seconds)
REST FOR 2 MINUTES
Round 3
- Donkey Kicks
- Left (30 seconds)
- 15 seconds rest
- Right (30 seconds)
- 15 seconds rest
- Left (30 seconds)
- 15 seconds rest
- Right (30 seconds)
- 15 seconds rest
- Left (30 seconds)
- 15 seconds rest
- Right (30 seconds)
- 15 seconds rest
- Left (30 seconds)
REST FOR 2 MINUTES
Round 4
- Supine Bridge
- Double (30 seconds)
- 15 seconds rest
- Left Single (30 seconds)
- 15 seconds rest
- Right Single (30 seconds)
- 15 seconds rest
- Double (30 seconds)
- 15 seconds rest
- Left Single (30 seconds)
- 15 seconds rest
- Right Single (30 seconds)
- 15 seconds rest
- Double (30 seconds)
REST FOR 2 MINUTES
Round 5
- Planks
- Straight Arm Plank (30 seconds)
- 15 seconds rest
- Forearm Plank (30 seconds)
- 15 seconds rest
- Left Side Plank (30 seconds)
- 15 seconds rest
- Table Top Bridge (30 seconds)
- 15 seconds rest
- Right Side Plank (30 seconds)
- 15 seconds rest
- Straight Arm Plank (30 seconds)
- 15 seconds rest
- Straight Arm Plank (30 seconds)
Workout Cards
Ttile 
Round 5 
Round 4 
Round 3 
Round 2 
Round 1
