ENERGIZER WORKOUT by body project
Complete each exercise properly as many times as you can for 1 minute – repeat the circuit 3-5 times or as many times as you have time for!
Be sure to stretch before you begin and warm-up with some jumping jacks, stair steppers, or jogging in place.
Click here to watch the quick videos of proper form to ensure you are doing the exercises properly and safely.
Stand with feet shoulder-width apart. Keeping your back rigid at a slight arch, bend at the knees until your thighs are parallel to the floor, then return to the starting position. To avoid knee strain, be sure to keep your weight on your heels rather than on your toes, also be sure that your knees do not “cave in.”
Chair Dips (awesome exercise for the backs of those arms!)
Use a sturdy bench, chair, or step and place your hands on the edge of the seat and your feet flat on the floor. Start by “sitting on your hands” ensuring that your hands align with your shoulders. Slowly lower your upper body off the edge of the chair and using your triceps and shoulders, bend only at the elbows to about 90 degrees. Imagine your back “scraping” against the chair for proper form. Push back to the starting position and repeat.
Walking lunges (or stationary lunges if you don’t have much room)
Start with your feet shoulder-width apart. Take one large step forward with your right foot with your left foot balanced high on your toes (as though you are going to sprint forward). Bend the left knee toward the floor, then step forward with the left leg. Be sure that your knee aligns directly above your ankle. Do not rush this exercise, pay close attention to your form as to not injure your knees.
Pushups (awesome upper body and core exercise!). If you can’t do full push-ups, use your stairs to give you some incline about 5-6 stairs high, then work your way down as you get stronger.
Bicycles (can you say abs!?)
Lay flat on your back, knees bent and pulled into your chest, hands to your side. Outstretch your legs one at a time as if you were peddling a bike. Be sure your back stays flat on the floor, if it is arching, aim your feet toward the ceiling and as you get stronger, aim your feet further out. Use your lower abs to control the movement.