We tend to spend a lot of time stuck in hotel rooms or data centres, crunched over a computer.  Coupled with a swanky expenses policy can mean a rapidly expanding waistline and poor CV health.  Plenty of research exists to suggest that this is a ‘BAD THING’.

This quick workout is something that you can adapt and add to as you get fitter or more robust.  You don’t need anything apart from time to complete this workout, however if you have a dumbbell or TRX kit you can also build those in.

I used FitnessExplorer’s 300 workout as a baseline then customised it for my needs.

• 50 Push-Ups/Press-Ups  (2 x 20, stretch off, 1 x 10).  See if you can vary the type of pushup.
• 50 Air Squats (nice and deep, reach arms high to keep back straight).
• 50 Sit-Ups (I do half sits and focus on curls at the abs, rather than having a rigid torso and pivoting round the hip flexors)
• 50 Lunges
• 50 Chair Dips (dip using a chair/sofa)
• 50 Back Extensions (also known as dorsal raises)
• 20 Walk-outs
• 20 Mountain Climbers (each side)
• 3 x 1 Minute Plank (incorporate some shoulder taps if you feel up to it).

This workout won’t make you an adonis but it will take you 15-20 minutes before you jump in the shower and disappear off to get some sweet r00t.