Hello,
Here’s a 20-minute full-body workout that I enjoy:
• Bodyweight squats – 25 reps × 4 sets
• Single-leg glute bridges – 7 reps × 4 sets. I’ve found these really help with shin splints and back pain, as they activate the glutes and hamstrings (working at a desk all day has made these muscles a bit lazy).
• Press-ups – 25 reps × 4 sets. I do these most days — they’re a quick and simple way to get some movement in. I use different variations to keep it interesting (fists, wide stance, or changing hand angles).
• Plank – hold for as long as possible. I read recently in The Guardian that isometric exercises can help lower blood pressure. The study focused on wall-sits, but planks count too.
Depending on where you are with your fitness, you can make these exercises easier or harder by adjusting reps, sets, or trying variations — for example, knee press-ups, two-leg glute bridges, or squats to a chair and back up.
Have a great day!
Nick