Make Standing All Day Easier with This Workout

Dumbbell Raise

A wise man once said: “To find home, follow your feet.”* But following our feet can be EXHAUSTING, especially if we work on them all day.

If this is true for you (maybe a career in construction, retail, the medical field or another keeps you on your feet for many hours straight), we can get creative with specific workouts to make that standing easier to take. It’s called functional fitness, and what you’ll find below works your core, legs, and endurance to help fight those demanding jobs that take a toll on your feet, legs, and back.

We are going to do this one Spartan style! Complete each entire set before continuing to the next exercise. This can be done for time, but DO NOT let that compromise your form. Just keep the movements nice and steady and try to finish as fast as you can.

Functional Fitness Exercises for Standing:

Single Arm Farmer’s Carry (2 laps each arm)

Walk a lap around the gym holding a kettlebell to your side. For maximum results, keep your posture straight and don’t allow the kettlebell to lean on your leg.

Overhead Walking Lunges (50 lunges each leg)

Hold a 10-25 lb. plate over your head while doing walking lunges. Lock your elbows and engage your core.

Two Point Rows (50 rows each arm)

Keep the weight to about 20-30 lbs. Plant both feet, keep your back straight, and bring your elbow up as far as you can. Alternate sides and make sure not to roll your back as you row.

Single Leg Bench Squats (50 lunges each leg)

Alternate legs just like you did with the lunges.

Dumbbell Overhead Press (50 presses each arm)

Make sure you are standing when performing these presses, and alternate sides so you create a focused, smooth movement.

1 Mile

This can either be a walk, run, or both. Just complete the challenge! When you are done, give yourself a great pat on the back. (And thank me for helping you get extra steps on your Fitbit!)

*Reference: OK, my great and wise quote wasn’t really a proverb; it was a movie quote. The “wise man” with the “follow your feet” phrase was just the dad in A Knight’s Tale. 😉

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.