MUSCLE GAIN · BEGINNER · BODYWEIGHT · 7 DAYS/WEEK
Desk Reset workout program
Daily 10-minute mobility routine for desk workers. Neck, shoulders, hips, and core. 7 days/week, ongoing.
The workouts
Mon — Neck & Upper Back
- Cat-Cow3 × 60s
- Lying Neck Curls3 × 10
- Scapular Pull Ups3 × 8
- Band Pullaparts3 × 15
Tue — Hips & Glutes
- Glute Bridge3 × 15
- Bird Dog3 × 10
- Cat-Cow2 × 60s
- Seated Forward Fold2 × 45s
Wed — Chest Opener
- Band Pullaparts3 × 20
- Face Pull3 × 15
- Rear Delt Reverse Fly (Dumbbell)3 × 12
- Seated Forward Fold2 × 60s
Thu — Core Stability
- Dead Bug3 × 10
- Bird Dog3 × 10
- Plank3 × 30s
- Side Plank2 × 30s
Fri — Full Reset
- Cat-Cow2 × 60s
- Glute Bridge3 × 15
- Band Pullaparts3 × 15
- Lying Neck Curls3 × 10
Sat — Mobility Flow
- Seated Forward Fold2 × 60s
- Cat-Cow2 × 90s
- Stretching1 × 120s
- Bird Dog3 × 10
Sun — Light Activation
- Glute Bridge3 × 12
- Band Pullaparts3 × 15
- Cat-Cow2 × 60s
- Scapular Pull Ups3 × 8
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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