Fit with Four Seasons
Close-up of a woman doing dumbbell exercise
The more time we spend sitting at our desks or using our phones, the more back and neck problems we have. They often emerge when travelling for business. In this video, celebrity trainer and Four Seasons Global Fitness Advisor Harley Pasternak offers an easy-to-follow 20-minute targeted workout routine for office-goers, including lying hip thrusts with triceps extension, dumbbell row, superman, slider hamstring curls and stiff leg dead lift. Take advantage of your OOTO status and take a moment to focus on your fitness.
Dumbbells and gliding discs

Watch the how to videos

A man does hip thrust exercise on ground, holding dumbbells in air
Harley’s Enhanced Hip Thrust -

Harley’s three-phase workout engages both your lower and your upper body, including your glutes, lower back, core, quads, hamstrings and triceps. Phase one starts you off with a simple hip thrust. Phase two is a lying dumbbell triceps extension. And finally, for phase three, you combine the first two. The best part about this routine is that it can easily be done in the comfort of your guest room or in the hotel gym. All you need is a little space to lie flat on the floor and some lightweight dumbbells.

A male trainer stands next to man doing dumbbell lunge exercise outside
Dumbbell Row -

Between your shoulder blades is a group of muscles called the rhomboid muscles. These skeletal muscles connect your shoulder blades to the rib cage and spine, and they play a critical role in maintaining good posture. With the dumbbell row, you can counteract the negative effects of sitting at a desk all day long by targeting and strengthening these important upper back muscles – and enjoy better posture to boot. In this video, Harley demonstrates how to properly execute a single-arm dumbbell row.

Close-up of a woman doing Superman exercise on floor yoga mat
Superman -

The superman is a workout designed to target your posterior chain muscles. These muscles are the foundation of your entire frame, and they include all the major muscles from your shoulders (trapezius muscle) to your glutes to your calves. This how-to video will show you how to engage your lower back where it meets the top of your glutes, an area that is greatly affected by sitting at a desk all day.

Close-up of woman with sliders under feet, doing ground-floor exercise
Slider Hamstring Curls -

Do you have a pair of sliders in your fitness toolbox? If not, Harley recommends that you get some. They’re small, light and easy to pack in a suitcase for when you need to take your fitness routine on the road. This video will show you how to use a pair of sliders to add a little more intensity to a hamstring curl, which works especially well on the carpet of your hotel guest room or suite.

A male trainer stands next to woman holding dumbbells doing stiff-leg exercise outside in tropical setting
Stiff Leg Dead lift -

You use your hamstrings for walking, running, jumping – basically anything that involves moving your legs. So it’s no wonder that strained hamstrings are one of the most common muscle injuries. One of the best ways to combat strain is to make sure you train and strengthen your hamstrings to keep up with your lifestyle. In this video, Harley shows you how to execute the stiff leg dead lift, designed to target your hamstrings as well as your glutes.

Male trainer stands next to woman doing a leg stretch outside
The Home Stretch -

“One of my favourite stretching routines is actually done on an adjustable bench,” says Harley. In this how-to video, Harley shares a simple yet effective routine you can perform after any workout to release the tension in your hamstrings, glutes, hips, adductors and hip flexors. Starting on one side, hold each pose for 20 to 30 seconds (and try not to bounce!), then repeat on the other side.