WHAT:
This is a 5-minute full-body workout using a sequence of classic bodyweight exercises that will give all the major muscles in your body a workout.
WHY:
Strength training is not just for vanity or burning calories, it’s a way to embrace vitality at any age.
As we get older, our muscles naturally begin to lose their strength, but this routine is a powerful tool to counteract that. It’s not just about keeping fit; it’s about energizing our bodies and maintaining our independence.
Your muscles do a lot for you – they’re not just for movement but also play a crucial role in regulating your energy and blood sugar levels. Regular strength training, even if it’s just for five minutes a day, can be a real game-changer. It keeps your muscles engaged and helps ward off conditions like type 2 diabetes.
Beyond physical health, there’s a mental boost too. This routine has a way of lighting up your day, injecting a sense of achievement and vitality into your routine. It’s a quick, daily commitment that pays off in terms of energy and mood.
More importantly, it’s about adding life to your years. With more lean muscle mass, you’re setting yourself up for a longer, healthier life. Imagine being more active and less tired, ready to enjoy every moment to its fullest.
HOW:
There are 5 exercises that you do one after each other in quick succession.
- Lunges [Lower body]
- Superman or Pull-Up [Upper body]
- Squats [ Lower body]
- Push-Ups [Upper body]
- Glute Bridges [Lower body]
Do each exercise for 30 seconds, then take 30 seconds of rest before moving on to the next exercise.
Beginners may want to do each exercise for less than 30 seconds or add a bit of rest in between as needed. Those who are more advanced might want to incorporate dumbbells and other weights, or add more rounds for a slightly longer workout.
TIPS:
✅ Keep a printed list or illustration of the exercises in view as a reminder.
✅ Schedule specific times in your day for the workout and set alarms as reminders.
✅ Create a high-energy, 5-minute playlist to make the workout more enjoyable.
✅ Partner with a friend or family member to do the workout together, either in person or virtually.
✅ Organise any needed equipment or workout clothes beforehand.
✅ If the full workout is too challenging initially, start with shorter bouts of exercise or longer rest periods and gradually increase over time.
