Physically demanding jobs also tend to be repetitive, so being able to do the same movements over and over again requires a certain level of endurance and mobility. Working in some extra cardio can help to make your day a bit easier by building up your endurance. Stretches can help you improve your mobility and avoid injury. We all justify skipping exercising, the reality is that a good workout gives us the extra mojo to do what we do best, to our absolute best.
5 minute any time cardio
Set your timer for 1 minute and do as many reps as possible for 40 seconds. Then take a 20 second break before moving on to the next exercise.
Jumping Jacks:
An oldie but a goodie. Jump your legs apart and, at the same time, raise your arms above your head and clap them together. Then jump your feet together and swing your arms down to your sides. Repeat.
Squats:
Feet shoulder-width apart, bend your knees and lower your torso down. Then raise your torso back up and repeat.
Lunges:
With your legs shoulder-width apart, step your right leg forward and lower your body down until your front knee is at a right angle. Then raise your body back up and step back to the starting position. Repeat with your other leg.
Jogging in place:
This is as simple as it sounds. Jog in place as fast as you’d like for 40 seconds.
Plank shoulder taps:
Get down on your hands and knees and then extend into a plank with your feet at least shoulder width apart. Take your right hand and tap your left shoulder, then take your left hand and tap your right shoulder. Repeat.
5-minute stretches
1. Reach your arms straight up above your head with your palms facing each other.
2. Bend over slowly, reach your hands down to your toes and hold.
3. Stand with your legs wide apart, bend your left knee, shift your body weight to the left, and hold for 30 seconds. Bend your right knee, shift your body weight to the right and hold for 30 seconds.
4. Put your left foot up on a chair, stool or if you’re flexible enough, a counter. Lean your body forward over your leg as far as is comfortable and hold for 30 seconds before switching legs.
5. Standing twist. With your arms stretched out to your sides, twist to the left and hold for 30 seconds, then twist to your right and hold for 30 seconds.
