Lunge & Plank Drop

Alternating lunges keep you shifting weight side to side for 30 seconds, loading each leg while your core works to keep you balanced. Then you drop into a plank, and the stability demand doubles down – your abs and hip flexors are already switched on from the lunges, so the hold has more bite than usual.

Short bouts of combined lower-body and core work have been linked to improved postural endurance and reduced lower-back stiffness – useful if you're toggling between sitting and standing all day.