Photo: Dmitry Rukhlenko
Some exercise is better than none at all. If you’ve only five minutes to spare in your jam-packed schedule, choose this efficient routine created by Uﬁt Singapore.Designed to improve strength, balance and joint mobility, the moves look deceptively easy but they work your key muscles − hard. To prime your body for dynamic movements and keep injuries at bay, a one-minute warm-up is included.
How it works Start with activation drills. Do two sets of moves 2 through 5 in sequence. The more advanced can aim to complete three sets.
You’ll need A low platform such as a stool or couch. A mat is optional.
1. Get Strong Workout: Activation Drills
Warms up your body, especially the hips and legs
[Drill 1] Stand with feet hip-width apart, toes turned out slightly. Raise one leg and move it in an outward circular motion. Repeat with other leg. Do 10 reps on each side.
[Drill 2] Stand with feet together and press hands together at chest level. Take large stride forward with left leg, bending knee to form right angle, and lower right knee without touching ﬂoor. Twist torso towards right and left before standing. Repeat stride and twist on opposite side. Do 10 reps on each side.
[Drill 3] Stand with feet hip-width apart, toes pointing forward. Kick left leg up to hip height and swing right arm to touch toes or shin. Repeat with right leg and left arm. Do 10 reps on each side.
2. Get Strong Workout: Bulgarian Split Squat
Works legs and hips
Stand with feet shoulder-width apart, about 1m away from a stool placed behind you. Place right foot on stool. Keep back straight and abs tight as you lower into a squat. As left leg bends, ensure that kneecap does not extend beyond toes. Hold for one second. Straighten left leg to return to starting position. Repeat on opposite side. Do 10 squats on each side.
3. Get Strong Workout: Hip Glute Bridge
Works back, butt, glutes and core
Lie face up with knees bent, feet together and toes pointing forward on ﬂ oor. Extend right leg, tighten butt cheeks and raise hips off ﬂoor. Hold for one second. Lower butt and leg without touching ﬂoor. Hold for one second. Return to starting position. Repeat with left leg. Do 10 reps on each side.
4. Get Strong Workout: Walkout
Works entire body
Get into plank position, hands placed slightly wider than shoulder width. Keeping toes stationary, move hands forward as far as possible. Hold position for ﬁve seconds before moving hands backward. Do ﬁve reps.
5. Get Strong Workout: Burpee with Jump
Works entire body
Stand with feet together and toes pointing forward. Lower body and place palms on ﬂoor beside knees. Kick legs backward to get into plank position. Hop feet back to hands to return to starting position, then jump upwards as high as you can with arms raised. Do 10 reps without resting.
This article was first published on Shape.com.sg, March 29, 2016.