Squat & Plank Anchor

Squats get your legs moving and your core bracing, then you drop to the floor and hold a plank while everything's still warm. The transition itself is part of the work – going from standing to a hold without rest keeps your body honest. It's calm but not easy.

Brief resistance-based movement breaks have been shown to improve glucose regulation after meals, particularly when they engage large muscle groups like the quads and glutes – making this a practical one to slot in after lunch.