To the poor soul who is truly wiped, the idea of working out feels basically akin to climbing Mount Everest—barefoot, while facing a blizzard. Ironic, since exercise is often the very thing that can get your motor running again. The following exercises will help you travel in baby steps from flat on the floor (literally) to lacing up for some (gasp!) cardio.Each of these 5- to 10-minute mini routines—even the ones that don’t involve huffing and puffing—is bound to push your energy levels up. Choose one based on your energy levels you have, try a couple in a row, or do them back to back for the ultimate energizing routine.
If You Only Have Energy For Lying On The Floor…
Try these 3 foam-rolling moves. They’ll wake up your body and make you feel more limber and less achy, all with minimal effort.
1. HammockWith right ankle resting above left knee, shift weight onto right glute and gently roll back and forth 1–2″ on foam roller. That’s 1 rep. Do 25, then hold roller against tightest spot and relax for 15 seconds. Repeat on opposite side. Do 2 sets on each side.

2. Upper Back

Use feet to move roller up and down along spine between mid- and upper back. That’s 1 rep. Do 2 sets of 20.

3. Lower Back

Keeping abs tight, use feet to shift tailbone back and forth, moving roller 1–2″ along 1 side of lower back. That’s 1 rep. Do 20 reps, then repeat on opposite side. Do 2 sets on each side.

If You’re Up For A Reach—But Not Beyond Your Toes…
Try these 3 simple stretches to get blood flowing. They’ll open up tight areas (like your hamstrings) and release the muscle tension that can zap energy.

1. Hippie

Hinge forward at waist with bent knees and let body melt down, releasing tension. Hold at least 10 seconds. Then, for a deeper stretch, release arms, placing hands on floor if possible. Alternately bend 1 knee, then the other, keeping heels on floor. Continue for 30 seconds.

2. Knee Drop

Lie on back and gently lower knees to 1 side. Take 5 deep breaths, then return to center. Repeat on opposite side.

3. Yo-Yo

Keeping lower body stationary and feet slightly wider than hip-width apart, twist upper body from side to side. That’s 1 rep. Do 10.

If You’ve Got a Little Energy To Work With…
Try these 3 functional training moves that’ll increase your strength, mobility, and stamina—and give you an awesome pick-me-up in the process.

1. Super Reach

Lie facedown and extend arms and legs as shown. Flutter-kick legs up and down, simultaneously reaching arms toward feet, then back overhead. That’s 1 rep. Do 2 or 3 sets of 10.

2. Goblet Squat With Twist

Hold 1 weight vertically; lower hips, bringing elbows inside knees. Return to standing and twist torso to the right. That’s 1 rep. Alternate sides with each rep. Do 2 or 3 sets of 10.

3. Single-Leg Hinge

Hinge at hips, lowering torso as right leg lifts. Working balance, try to touch fingertips to floor, then come back to start. That’s 1 rep. Do 2 or 3 sets of 10 on each side.

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