5-Minute Core & Lower Body Workout
This series of exercises is a full-body workout with a strong focus on the lower body and core. All you need is a little space and five minutes of your time. This quick and effective workout was put together by Ward Lemmelijn.
Adjustment to your level:
- Well trained? Do 1 circuit where you perform each exercise for 1 minute.
- Prefer shorter sets? Do 2 circuits of 30 seconds per exercise.
- Still building up? Opt for 4 circuits of 15 seconds each exercise.
Exercises
- Jumping Jacks: Jump your legs wide and simultaneously bring your arms above your head. Return to the starting position and repeat.
- Lunges: Step forward with one leg and bend both knees to a 90 degree angle. Push back to the starting position and switch legs.
- Plank with Knee Touch: Start in a plank position. Alternately bring one knee toward your chest while keeping your core tight. Maintain a controlled movement.
- Glute Bridge: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up until your body forms a straight line from shoulders to knees. Lower slowly and repeat.
- Overhead Squat: Stand tall with your arms extended above your head. Lower into a controlled squat position while keeping your arms above your head. Return to the starting position and repeat.
Don't forget to warm up before you start and cool down when you're done!
DRINK MORE WATER, FEEL BETTER!
And don't forget: in addition to healthy eating and exercise, drinking enough water is also essential. Water plays a crucial role in your health and can help with:
- Improving your concentration and energy levels.
- Supporting healthy skin.
- Stimulating digestion and the removal of waste products.
Tips to drink more water:
- Place your water bottle or glass directly in your field of vision or within reach.
- Use a smaller water bottle that empties faster; this will motivate you to refill more often.
- Choose a beautiful drinking bottle that makes you happy.
- Always take a drink with you on the road.
- Drink water in a way that is comfortable for you – hot or cold , anything goes.
- Eat more foods with a high water content, such as cucumber, lettuce, watermelon, tomato and zucchini .
- Pimp your glass of water with for example my cranberry chipotle mix from N'sane, sooo delicious!
