Easy 8 Minute Routine To Get You Moving Again And Fit for Summer

Spring is here, which means Summer is just a few months away. Whether you’re a student whose Winter hibernation derailed your discipline, or your focus on work and family kept you from your regular workout routine; here is our easy 8 minute morning routine to get you moving again and energized for the day.

Squats: 20 repetitions

General leg strengthening. Targets hip stability and the core. Ensure the knee cap tracks in line with the 2nd toe of the foot.

Place feet hips width apart, squat down keeping your knees in line with your toes and your spine straight squat down as you come up

Push Ups: 20 repetitions

Upper body strengthening. Targets the core as well as the shoulders and arms.

Beginners perform this exercise from a kneeling position and advanced from your toes.

From a kneeling position drop your hips so that your shoulders hips and knees are in alignment.  Keeping your body in alignment,  lower yourself towards the floor then push back up just short of locking your elbows whilst keeping your abdominals activated throughout.

Bridge Progressions: 5 repetitions

Gluteal and hamstring strengthening exercise that gets them working together for an area of the body that is often weak.

Lying on your back with your feet hip distance apart and heels up close to your hips, push up through your heels raising your hips as high as possible.  Hold for 10 seconds then lower back to the floor.

Side Bridge: 2 repetitions

Strengthening exercise for the abdominals, shoulders and spinal support muscles.

Beginners lie on your side with your knees bent at 90 degrees. Raise your hips as high as possible and ensure your knees, hips and shoulders are in ali.gnment.  For advanced version perform this exercise with your your legs straight and your ankles stacked on top of the other. Hold for 30 seconds then repeat on the other side.

Superman Back Extensions: 2 repetitions

Strengthening exercise for the spinal support muscles, shoulders, gluteals and hamstrings.

Lay on your stomach and reach your arms forward like you are flying.  Gently raise your legs and upper body off the floor while keeping your head straight.  Hold for 3 seconds then lower back to the floor.

Exercises should always feel comfortable and pain free – cease any exercise that causes you discomfort and consult your health professional should discomfort persist.

 

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