PUBLISHED ON Dec, 17, 2024
15-Minute Hyper Pro Workout for Work-From-Home Professionals
Working from home can make it easy to fall into a sedentary routine, leading to stiffness, discomfort, and tightness in your back, shoulders, and hips. But you don’t need hours in the gym to feel better and get stronger! With just 15 minutes and the Hyper Pro, you can fit in a quick, effective workout that tackles stiffness and promotes mobility, strength, and flexibility—all without leaving your home office.
This routine is tailored for professionals with busy schedules and targets the areas most affected by long hours of sitting.
1. Full Range Pullover (2 x 12-15)
The pullover is an excellent way to open up your shoulders and upper back, which can become tight from prolonged desk work. It also strengthens your upper body while improving shoulder mobility.
How to Perform:
- Lie on your Hyper Pro with your feet secured.
- Hold a light dumbbell or weight in both hands, keeping your arms extended above your chest.
- Slowly lower the weight behind your head, feeling a stretch in your shoulders and upper back.
- Return to the starting position with control.
2. 45-Degree Back Extension (2 x 12-15)
Strengthen your lower back, glutes, and hamstrings with this staple movement. The 45-degree back extension helps reduce tightness in the posterior chain while promoting both mobility and stability.
How to Perform:
- Position yourself on the Hyper Pro in back extension mode with your feet secured.
- Lean forward until your torso is at a 45-degree angle to the ground, feeling a stretch in your hamstrings and lower back.
- Engage your glutes and hamstrings to raise your torso back up to the starting position.
3. Trap-3 Raise (2 x 8 with a slow eccentric)
Desk posture often leads to rounded shoulders and weak mid-back muscles. The Trap-3 Raise targets your mid traps to improve posture and strengthen your upper back.
How to Perform:
- Lie face down on your Hyper Pro, holding light weights in both hands.
- Extend your arms overhead into a “Y” position.
- Slowly lift your arms, engaging your mid-back, and hold briefly at the top.
- Lower back down with a 3-4 second eccentric (lowering) phase for maximum effect.
4. QL Stretch (2 x 1 minute per side)
This stretch targets the Quadratus Lumborum, a deep core muscle connecting your spine and pelvis. Relieve tension in your lower back and lateral core with this simple, effective stretch.
How to Perform:
- Sit on your Hyper Pro or a similar surface, and lean to one side with your opposite arm reaching overhead.
- Hold the stretch for one minute, feeling a deep release along your side and lower back.
- Switch sides and repeat.
5. Couch Stretch (1 x 1 minute per side)
Wrap up your workout with the ultimate hip flexor release. The Couch Stretch counteracts the effects of sitting, stretching your hips and quads while improving mobility in the front of your body.
How to Perform:
- Place one foot on a surface behind you (like the edge of your couch or the Hyper Pro), with your knee resting on the floor.
- Position your other leg in front of you in a lunge position.
- Hold the stretch for one minute, ensuring your torso remains upright and your hips are square.
- Switch sides and repeat.
Why This Routine Works
This 15-minute workout is designed to:
- Combat Stiffness: Stretch-strength movements target tight areas and build long-lasting mobility.
- Improve Posture: Address common issues caused by desk work with exercises that strengthen the muscles that hold you up.
- Fit Your Schedule: The Hyper Pro makes it easy to perform all these exercises efficiently, with minimal setup.
Start Your Day Stronger
Incorporate this routine 2-3 times per week to feel looser, stronger, and more energized throughout your workday.
With the Hyper Pro, you can tackle stiffness and build lasting strength in less time than a coffee break.
Ready to make working out convenient again? The Hyper Pro gives you everything you need to train your full body right from home!
No more rushing to the gym just to stand in line for the hamstring curl machine ✅
