Strength • 15.10.2016 • Sven Friedrich

The 7-Minute Energizer Workout

The following 7-minute energizer workout is my exercise tip for getting a fresh, motivating and energy-packed start to the day. For beginners, it is a good supplement to their regular exercise routine. This does not mean, however, that this workout should replace your other physical activities. The main purpose of the energizer workout is to boost your energy level.

Each individual exercise lasts 45 seconds. Take five seconds between exercises to rest and change positions. This gives the workout an extra cardiovascular boost. The only other things you need are a chair and a broom handle or a towel.

Perform the exercises in the following order:

1. Jumping Jacks

Jumping jacks are great for getting your blood pumping. Be sure to land softly.

2. Towel Stretch

Starting position:
Hold a towel in front of you with your arms straight out to the side. Stand up straight and engage your core.

Young man is doing a Towel Stretch.

How to perform the exercise:
Keeping your arms straight, raise the towel from your hips, over your head, behind your back down to your buttocks, and then back again over your head down to your hips. Repeat the exercise several times until you can perform it smoothly.

Young man is doing a Towel Stretch.

Young man is doing a Towel Stretch.

My tip: Another option would be to use a broom handle or a jump rope. Just don’t use anything elastic because this could lead to improper form or even injury.

3. High Knee Walk

Starting position:
Stand up straight and position your arms and leg like you are sprinting.

Young man is doing a Wall Squat.

How to perform the exercise:
Raise your knees up to hip level in quick succession. Make sure to pump your arms in sync with your legs.

Young man is doing a Wall Squat.

Young man is doing a Wall Squat.

4. Quadruped T-spine rotation

Starting position:
Get on all fours. Place your hands shoulder-width apart with your elbows slightly bent. Keep your knees hip-width apart. Your body should be parallel to the floor. Put one hand behind your head.

Young man doing a mobilisation exercise for his back in the all fours position.

How to perform the exercise:
Open up your upper body to the same side as the hand behind your head. Then lower that bent elbow towards the base elbow. Repeat the movement several times. Then switch sides. Make sure to keep your hips still and square to the ground the entire time.

Young man doing a mobilisation exercise for his back in the all fours position.

5. Inchworm

Starting position:
Bend over with your legs straight and try to touch the floor with your hands. When you feel a tightness in your hamstrings and your back, hold the position for ten seconds.

Young man is doing an Inchworm exercise.

How to perform the exercise:
If you can’t touch the floor with your hands, bend your knees. Walk your hands forward until you are in the push-up position. Then lower yourself down into a deep push-up and hold this position for ten seconds. Then push yourself back up to the starting push-up position as quickly as you can.

Young man is doing an Inchworm exercise.

Young man who is doing an Inchworm exercise.

Now press your hips toward the floor while maintaining as much arch in your back as possible. Then push your buttocks in the air while keeping your back straight.

Young man who is doing an Inchworm exercise

Young man who is doing an Inchworm exercise

Now walk yourself back into the starting position by taking short steps. Try to keep your legs as straight as possible while doing so. Repeat the exercise several times.

Young man who is doing an Inchworm exercise

6. Low Plank

Starting position:
Lie on your stomach. Bend your elbows directly under your shoulders and place your forearms on the floor. Extend your legs and rest the balls of your feet on the floor.

 How to perform the exercise:
Lift your hips and thighs off the floor until your body is parallel to the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. Tuck your pelvis under to ensure a flat back. Don’t let your lower back (lumbar region) sag or lift. In the thoracic region, pull your shoulder blades in and down.

7. Chair Dips

Starting position:
Place your hands behind you on the edge of a bench, chair or other stable device. Hold yourself up with your arms straight and your legs straight in front of you with your heels resting on the floor. Engage your abdominal and back muscles.

Young man is doing elevated dips.

How to perform the exercise:
Lower your butt toward the floor in a controlled manner. At the bottom of the movement, your elbows should be at shoulder level. Then push yourself back up into the starting position. Repeat the exercise several times.

Young man is doing elevated dips.

My tip: If it is hard for you to lower your elbows all the way down to shoulder level, then do the exercise with your knees slightly bent.

8. Push Up

Starting position:
Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Bend your elbows slightly. Extend your legs and rest the balls of your feet against the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. In the thoracic region, pull your shoulder blades in and down.

 How to perform the exercise:
Lower your upper body and your hips simultaneously. Make sure to engage your core through the whole movement. Keep your elbows tucked close to your body and inhale as you lower down and exhale as you push up.

Try out the 7-minute energizer workout and start your day full of energy and motivation. You can find more bodyweight exercises in the Results app. Download it now!

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Sven Friedrich

Sven has been working as a personal trainer, conditioning coach and sports therapist for many years. He is also an expert on fascia and nutrition. Sven's motto is "Stay focused and go for it."
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