Truck driver workouts
Three complete 10-minute routines — no equipment, resistance band, or dumbbells — plus the exercises that undo a day of sitting. Free to read, no account needed. Built for OTR drivers who have a parking spot and half an hour.
Every routine fits inside a DOT-mandated break. No gym membership, no detour, no shower required.
Uses your bumper, cab, and a $10 resistance band. Nothing else to buy, nothing else to store.
Programmed around the two things that shorten a medical card most: blood pressure and body weight.
Pick the one that matches what you carry. Each is five moves: 40 seconds of work, 20 seconds of rest, two rounds. Warm up by walking a lap around the trailer.
Full body · nothing but you and the truck
Equipment: None
40 seconds work, 20 seconds rest. Two rounds through all five moves.
Strength · pulling muscles that driving lets go slack
Equipment: One resistance band ($10)
Loop the band around a mirror arm, door handle, or your own foot. 40 seconds work, 20 seconds rest, two rounds.
Strength · for drivers who keep a pair in the cab
Equipment: One pair of dumbbells, 15–30 lb
40 seconds work, 20 seconds rest, two rounds. Pick a weight where the last two reps are hard.
Cab-Fit walks you through each move with a work/rest timer and logs it.
Six movements that use the truck itself. Between them they cover push, pull, legs, and the glutes and core that go quiet after ten hours in the seat.
Step up onto your bumper or the fuel-tank step, drive through the heel, step down under control. The best cardio you can get without leaving the parking spot.
Hands on the trailer, cab door, or bumper. The higher your hands, the easier it is — start high and work down as you get stronger.
Feet shoulder width, sit back like you're finding the seat. Undoes hours of hip flexion from sitting.
Step back, not forward — easier on knees that already take a beating from the clutch and the climb down.
Done on a mat or the sleeper bunk. Directly targets the muscles that switch off during long hauls and let your lower back take over.
Grab the door frame or a strap, lean back, pull your chest to your hands. A pulling movement with zero gear.
An 8–10 minute mobility routine to undo long days behind the wheel.
Nearby truck-stop and restaurant meals with USDA-verified calories and protein.
Answer a few questions and get a week of routines matched to your equipment and fitness level.
Use the truck as the equipment and the break as the schedule. Bumper step-ups, incline push-ups on the cab, bodyweight squats, reverse lunges, and one resistance band cover every major movement pattern in about 10 minutes — no gym and no detour.
Squats, incline push-ups, rows with a band or the trailer door, reverse lunges, glute bridges, and step-ups. Together they hit legs, chest, back, and the glutes and core that switch off during long hours of sitting.
Yes. Every Cab-Fit routine uses your bumper, the cab, and one resistance band. No gym, no dumbbells required, no floor space beyond a parking spot.
Ten minutes. Every routine is built as five moves, 40 seconds of work and 20 seconds of rest, two rounds — so it fits inside a 30-minute break with time left for the bathroom and a stretch.
Nothing to start. Adding one resistance band (about $10) roughly doubles the number of routines available to you. Some drivers keep a pair of dumbbells in the cab, but that's optional.
Three to five times a week. Ten minutes most days beats one long gym session on your home time, because blood pressure and weight respond to consistency.
Short daily movement, lower-sodium food choices at the truck stop, consistent sleep, and knowing your blood pressure before your DOT physical instead of on the day of it. Cab-Fit is built around exactly those four habits.
Start a Cab-Fit account and get a plan built around your equipment in under a minute.
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