We’ve put together a list of 8 fitness exercises that are designed for work performance. We demonstrate each exercise in a way that is easy to follow in the videos below. Take a look!
1. Glute Activation with Mini Band
Sets & Reps: 2 X 50
A) Lying on the back and open both knees at the same time – 10X
B) Lying on back, open the right knee – 10X
C) Lying on back, open the left knee – 10X
D) Lying on the left side with knees bent (clamshell position), open right knee to ceiling – 10X
E) Lying on the right side with knees bent (clamshell position), open left knee to ceiling – 10X
Repeat this entire circuit 2 times.
Rationale: A good core needs a strong butt. This exercise is great for turning on the butt muscles so that you are better prepared for work-related lifting activities, particularly from the floor to waist height.
2. Knee-to-Chest with Lunge-and-Twist
Distance: 100 feet
Rationale: This is one of the greatest dynamic flexibility fitness exercises that promotes mobility in the hips, the spine, and the shoulders. If you do not have space to do this exercise, perform 10 reps in place.
3. Overhead Lunge with Medicine Ball
Sets & Reps: 2 X 50
Sets & Reps: 1 minute of reps for each leg
Equipment: 8-10 pound medicine ball.
Rationale: This exercise is effective for those jobs that require climbing activities, such as stairs or ladders. The medicine ball overhead lunge will help to build shoulder strength so that you can work stronger for longer above shoulder height.
4. Farmers Carry for Your Fitness Exercises
Sets & Distance: 3 x 100 feet
Suggested Weight: Choose a weight that is 50-100% of what your job requires you to lift.
Rationale: If your job requires lifting and carrying objects on a regular basis then this is one of the best fitness exercises for you which not only helps with your lifting capacity and endurance but your grip strength and posture as well.
5. Dumbbell Clean & Jerk
Sets & Reps: 2 x 1 minute
Suggested Weight: 3-8 pounds
Rationale: Injuries to the shoulder often occur with repetitive overhead work activities. This exercise will help to reduce the risk of overhead shoulder injuries while improving shoulder strength, endurance, and stability.
6. 90/90 Shoulder IR/ER
Sets & Reps: 1 x 30 reps each. (1 x 30 reps for both internal rotation and external rotation)
Equipment: Tubing or resistance bands
Suggested Resistance: Medium resistance
Rationale: The rotator cuff is often a source of pain secondary to overuse which can lead to tendonitis, and ultimately fraying and tearing of the tendon if not addressed accordingly. This exercise is a great strategy for maintaining shoulder health in the joints, muscles, and tendons.
7. Plank Feet on Stability Ball
Sets & Time: 2 x 30 seconds
Equipment: Stability Ball
Rationale: Simple, not easy, exercise that promotes general core strength. Core strength is critical to protecting your back throughout the day, particularly with physical labor jobs.
8. Mid Back Peanut
Time: 2 minutes
Rationale: Another great workout from this fitness exercises series that will help you rewind, realign and recover at the end of the day, particularly if your day is spent in traffic and at a computer station for extended periods of time. You will get a good stretch through the pec muscles, thus promoting improved posture and spinal alignment.