You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.
We all know exercise is good for us, but sometimes we really, really can’t be bothered to hit the gym, book a class, or squeeze in a 30-minute run or swim.
But instead of skipping your workout completely next time you’re hit with a wave of malaise, why not commit to doing just five minutes of beneficial movement instead?
Below, Jesica Santana, an instructor and personal trainer at Rumble, has shared a fast, five-minute workout that’s designed to exercise your whole body in minutes.
Each move finishes with an isometric hold, where you’ll hold the body in one position (if you’ve ever done a plank, you’ll know what we mean). Isometric exercising can improve strength, promote muscle gain, increase flexibility, prevent injury and reverse issues causes by poor posture, according to Santana.
So, what are you waiting for? Give this sequence a go and you’ll have that smug, post-workout feeling before you know it.
For each move: 20 seconds of exercise, 30 seconds holding, and 10 seconds rest.
1. Squat
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Stand with feet a little wider than hip width, toes facing slightly outwards.
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Keeping your upper body upright, drive your hips back as if sitting on a chair by bending at the knees.
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Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
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Try to reach parallel, meaning knees are bent at a 90-degree angle.
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Press through the whole foot as you stand back up, make sure to keep your upper body tall to return to a standing position, keep your knees soft at the top.
2. Glute Bridge
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Lie face up on the floor, with your knees bent and feet flat on the ground.
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Keep your arms at your side with your palms down, if holding a barbell grab the barbell with a grip slighter wider than shoulder width.
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Lift your hips off the ground by squeezing your glutes and driving up towards the ceiling until your knees, hips and shoulders form a straight line.
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Contract glutes and…
