Workout programmed and demonstrated by Laura Soulios

Photography by James Patrick

Entrepreneur life is exhilarating: It’s full of calling your own shots, networking with other power players, and building something you can be enormously proud of. But it also comes with an unexpected amount of things that are decidedly less exhilarating. We’re talking putting on your professional face when you’re dead tired, dealing with facets you never thought you would (when did you suddenly become the plumber at your studio?), and, if there’s one thing we don’t need to be a psychic to know about your life as an entrepreneur, it’s that you’re tied to your computer or phone for an unfathomable amount of hours every day.

And while your dreams might be reaching new heights, let us speak on behalf of your posture: It is rough. And that’s where this lower-body workout comes in. Not only will it get you out of your chair (a win in its own right), but it’ll fire up the muscles you’ve been sitting on for way too long. Grab your dumbbells and a kettlebell and get to work on this workout–trust us, your other work will be there for you when you get back.

LUNGE 3 x 10 per side

Stand with feet hip-distance apart, holding dumbbells at your sides. Take a large step forward, allowing the back heel to lift (A). Bracing the core, bend at the knees and lower into a lunge, pausing at the bottom (B). Drive through the front foot to come back to standing.

KB SUMO SQUAT 3 x 10

Stand with feet wider than hip-distance apart and turn toes outwards slightly, holding a kettlebell (A). With shoulder back and keeping a strong core, bend at the knees to sit the hips slightly back (B). The knees should track over the toes. Drive through the feet to return to standing.

DEADLIFT 3 x 8

Stand with feet hip-distance apart holding a dumbbell in two hands (A). With a slight bend in the knees, hinge from the hips until the dumbbell reaches approximately shin-height, depending on flexibility (B). Ensure that the glutes are slightly pressed back, while the core remains strong. Drive through the back body to return to standing.

KB SWING 3 x 20

This movement works in a fluid motion. Holding a kettlebell in two hands, stand with feet hip-distance apart. Slightly bend through the knees as you hinge from the hips, letting the kettlebell swing down between your legs. Using power from the back body, drive the kettlebell forward up to about chin height, extending the legs (A). Letting the momentum fall, let the kettlebell come back down between the legs as you return to a soft bend in the knees (B). Repeat fluidly.

KNEELING HIP EXTENSION 3 x 10 per side

Plant hands and knees onto a mat with wrists under the shoulders and knees under the hips (A). Bracing the core, extend one bent leg upwards, heel to the ceiling. Engaging the muscles in the back, glute, and hamstring, press the heel slightly higher (B), continuing this motion for all reps. Lower the leg to the start position, then switch sides.

GLUTE BRIDGE 3 x 8

Lie on a mat with your knees bent, feet about hip-distance apart, then place a dumbbell across your hips and hold it on either side. Initiating the movement from the glutes, drive the hips up towards the ceiling, maintaining strength throughout the back body and legs. Pause at the top, then lower down to the starting position with control.