FitnessU

Adjust your energy level

These mini-workouts help you perk up in the morning, keep going after lunch, and wind down at night.

Morning mini workout

What we do or don’t do in the morning can have a significant impact on the rest of our day. This is especially true for physical activity. Whether we go to the gym for a workout or knock out some exercises in the bedroom, morning exercise has been shown to increase productivity, improve mood, and encourage healthy behaviors throughout the day. Not to mention it helps keep us attentive during those 8:00 am classes.

Here’s a morning exercise routine that takes only 5-10 minutes. The intensity gradually increases to adequately prepare the muscles for activity. If there’s sufficient space, the first three exercises can be completed in bed! Click the snooze button one less time and give this workout a try.

2-Way Windmills
Lie face down with arms out to the sides, forming a “T.” Lift one leg off the ground and reach that foot towards the opposite side of the body and touch the ground close to your hand. For example, your right foot will touch the ground by your left hand and vice-versa. Your knee will bend and your torso will twist slightly each way. Repeat this movement in an alternating fashion. 1 touch with each foot equals 1 repetition (rep). Perform 5-10 reps.

Now, lie face up with arms out to the sides, again forming a “T.” Perform the same movement. Repeat in an alternating fashion. Perform 5-10 reps. These exercises combine lumbar (lower back) extension and flexion to help stretch and warm up this area of the body which endures stress throughout the day.

Dead Bug
Lie on your back. Bend both legs and lift your feet off the ground. Also raise your arms straight overhead. Simultaneously lower one arm and the opposite-side leg to a few inches off the ground. Make sure to straighten the lowering leg. Reverse the movement and repeat with the other arm and leg. This will challenge the abdomen. Perform 10 total reps, 5 each way.

Hip Bridges
Lie flat on your back with knees bent and feet on the ground. Arms can lie at your sides. Push through your heels, so that your hips come into the air. This should create a straight line from your neck to your knees. Squeeze your gluteal muscles (buttocks) before returning to the ground. Perform 10 reps.

Jumping Jacks
Stand with feet together and arms at your sides. Hop your feet apart and simultaneously swing your arms overhead. Hop your feet back together and swing your arms back to your sides. Perform 20-30 reps.

Pushups Plank
Obtain the plank position. In this position, your hands and feet are on the floor with hips neutral so that your back forms a straight line. From there, bring one forearm to the ground and then the next to slightly lower your body. Then, one at a time, move back to both hands on the ground. Repeat this movement while maintaining a strong plank position. Moving from forearm to hands equals 1 rep. Perform 5-10 reps.

Alternative - Knee Pushups Plank
Obtain the plank position except on your knees. With hips neutral, your back should form a straight line from the shoulders to the knees. Perform the same movement for 5-10 reps.

Bodyweight Squats
Stand with feet about shoulder-width apart. Push your hips back before bending your knees to lower your hips towards the ground. Keep the weight on your heels and maintain wide knees throughout the movement. Start with shallow squats and progressively get deeper to help warm up the knees. Perform 10-15 reps with at least 5 full-range reps.

— Submitted by Frankie R., Lipscomb University

The ultimate afternoon pick-me-up: tabata

What you will need:

• Proper workout gear and footwear
• Bottled water
• A mat
• Stop watch or clock

Warm up
Take up to 3-5 minutes to get a sweat going. Warm up moves can be light march or jog on the spot, basic squats, arm circles, and side lunges to open the hips and warm up the thighs.

Workout (4 mins)
One circuit of four different exercises, performed for 2 rounds for a total of 8 cycles of Tabata intervals. You can do the routine for another two rounds if you’re gutsy.

Each cycle involves 20 seconds of work in one exercise, followed by 10 seconds to rest and prepare for the next exercise. The work must be intense and as challenging as possible but with proper form. Each exercise involves full body movements that work to build muscle and improve your cardio vascular system.

Routine

• Squats and curtsy lunges
• Burpees (high or low impact)
• Wiper pushups
• Bicycle or cross crunch

After 2 rounds take a 2 min rest with gentle movements and stretches.

Can repeat the routine again for another 8 cycles, don’t forget the 2 min and stretch after.

Total time 9-11 mins

—Submitted by Florence S., University of Saskatchewan

Evening workouts

• Child’s pose: Begin in a table top position—on your hands and knees, with your hands shoulder width apart and your feet hip width apart. With a neutral spine, begin to sit back onto your heels as your arms continue to reach forward. Drop your neck and continue to reach your finger tips as far forward as you can. You should feel a big release in your lower back and a big stretch in your upper back. Hold for eight breaths, release the position, and then resume. Repeat three times.
• Down dog: Begin in child’s pose and curl your toes under in preparation to lift up. Slowly stretch your legs and lift your hips high to the sky. Look past your belly button by dropping your neck and really committing to this position. Try to get your heels close to the ground for a hamstring stretch. Feel free to bend one knee and then the other for additional stretching. Hold this position for eight breaths and repeat three times.
• Spinal twist: Begin laying on your back with your knees hugged into your chest. Release your arms so they are out by your sides, shoulder height. Let your knees fall to one side and look the other way. Try to keep your shoulder blades on the ground even in this twist. This is great to release your back and even good for your organs. Hold for eight breaths and then switch sides. Do it twice on each side.
• Forward fold: Start in a standing position with your feet hip width apart and your arms relaxed by yours sides. Begin to fold over and reach for your toes. Knees can be slightly bent to relieve tension in your hamstrings. Then, hold opposite arm to opposite elbow. You will feel a release in your lower back and also a stretch behind your legs. Hold for eight breaths and repeat three times.

— Submitted by Eliza S., University of Massachusetts Amherst