The 7-Minute Energizer Workout
The following 7-minute energizer workout is my fitness tip for getting a fresh, motivating and energy-packed start to the day. For beginners, it is a good supplement to their regular fitness 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 one of the best workouts to get 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.
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.
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.
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. This one is great for your lower abs.
4. Low Side Plank Twist
Starting position:
Start in a stable low plank. Your arms are at a right angle and your elbows are directly below your shoulders. Your hands are flat on the floor or in fists. Your body should form a straight line and your core is engaged.
How to perform the exercise:
From this position, raise one arm from the floor and turn your upper body until your raised arm is reaching for the sky. Your hips should be stacked. Then turn your upper body in the other direction and reach your arm down under your body performing a twist, without resting your arm on the floor. Repeat this series of movements a few times and then switch sides. You can also do this exercise with your knees resting on the floor.
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.
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.
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.
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.
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) Triceps Dips
Starting position:
Hold yourself up with your palms on the floor with fingers pointing toward your feet and your arms straight. Your legs are straight in front of you with your heels resting on the floor. Engage your abdominal and back muscles. You can also put your hands on a chair or bench for this exercise.
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.
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 adidas Training app. Download it now!
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