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Twenty minutes for desk backs

by openGym

A short floor routine for people who sit all day. Wakes up the glutes, opens the hips and teaches the core to hold your back still.

Days a week
3
Per session
20 min
Level
Beginner
Goal
General fitness
Split
Full body
Sets a week
45
  • home
  • mobility
  • short

The week

  1. Monday: Reset
  2. Tuesday: Rest
  3. Wednesday: Reset
  4. Thursday: Rest
  5. Friday: Reset
  6. Saturday: Rest
  7. Sunday: Rest

The session

Reset

6 exercises, 15 sets, 3 times a week
  1. Kneeling hip flexor stretch 2 × 45 s holdrest 15 s Each side.
  2. Bird dog 3 × 10 repsrest 30 s
  3. Dead bug 3 × 10 repsrest 30 s
  4. Glute bridge two legs on floor 3 × 15 repsrest 30 s
  5. Side plank 2 × 30 s holdrest 20 s
  6. Thoracic bridge 2 × 8 repsrest 30 s
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Where the work goes

45 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Abs27 sets
  • Glutes25.5 sets
  • Lower back21 sets
  • Front delts10.5 sets
  • Quads10.5 sets
  • Hamstrings9 sets
  • Obliques6 sets

What you need

Nothing but a bit of floor. Body weight only.

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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