5-Minute Energizers at Dawn

Everybody's busy these days. There's the job that takes up most of each day, sandwiched by a frantic morning and less-than-leisurely evening. Time must be made for kids and/or your significant other. No-fun chores like yard work, fix-it projects and the like eat up weekend hours.

Sure, you have an hour or so to yourself each day, but if the thought of spending it in a sweaty weight room isn't a likely option, it's a sure bet you're overweight and under-trained. Your life and time constraints likely won't change, but by utilizing five free minutes several times a day (and don't even think about denying they're there) for some simple exercises, you'll not only improve your physical condition for the future but will energize your body continually during the day.

Think about it - aren't you tired of being tired so often? That can change. We're offering a day-long series of simple, weight-free maneuvers designed to reinvigorate you. From dawn to dusk, here are six sessions, designed to stretch and strengthen you from top to bottom. They're categorized according to certain common times of the day for most men. The fitness bursts are in bed, out of bed, driving to work, at work, after work and late evening. Some exercises overlap, to the benefit of major muscles like thighs, abs and back. Of course you should perform cardiovascular and resistance workouts too, but if you can only spare a few minutes here and there, these quickies are the best bets.

Wake-Up Call

Sit-Up Stretch

(upper body)

Upon awakening, sit up and slowly stretch out, extending arms up. Extend the head back, and feel your muscles come to life. Follow up by twisting the torso side to side, and take some deep breaths.

Leg Raises

(thighs, abs)

Lie back down with arms at sides and proceed to raise the right leg, keeping a slight bend in the knee. Hold the leg up for 10 seconds, flexing the foot up and down. Then lower and raise the left leg. Raise each leg three times.

Toe Grasps

(back, abs)

With legs out together, sit up and slowly slide hands down the legs, bending at the waist. Cover toes with fingers, feeling the stretch in the back. Pause, then return to starting position. Perform five repetitions.

Extensions

(abs)

With legs out together, sit up and slowly slide hands down the legs, bending at the waist. Stop when comfortably stretched, pause, then return to starting position. Perform five repetitions.

Ankle Twists

(ankles)

Sit up in bed, supported by hands behind you, and extend the right leg up, with the knee slightly bent. Proceed to twist the ankle to one side and then the other. Twist to each side three times, then lower the leg and next raise and work the left leg's ankle.

Knee-to-Head Crunches

(hips, hamstrings, abs)

With legs out together, bend the right knee, pull it in and grasp it with both hands. Proceed to pull it in a bit more while raising the head up to meet it. Pause, then extend back and next work the left leg. Pull each leg in three times.

Single Leg Pull-Ins

(hips, hamstrings)

With legs out together, bend the right knee and pull it in to the chest. Pause, then extend back and next work the left leg. Pull each leg in three times.

Rise and Shine

Body Bursts

(total body)

Standing with arms crossed at wrists, proceed to enthusiastically extend them up and out, rising up on toes and thrusting the head back. Perform five repetitions.

Floor Touch

(back)

Standing with feet wide apart, and keeping the knees slightly bent, bend at the waist and lower hands to the floor, or as close as possible without strain. Pause, then rise. Perform three repetitions.

Back Bends

(back, shoulders)

Stand with feet shoulder-width apart and hands clasped behind the back. Proceed to bend over and extend arms up. Pause, then rise to starting position. Perform three repetitions.

Trunk Twists

(abs, obliques)

Stand with hands on hips and feet wider than shoulder-width apart. Proceed to twist to the right, down in front and over to the left, before rising to starting position. Perform five repetitions.

Sandra Prior runs her own bodybuilding website at bodybuild.rr.nu

Article Source: http://www.wellnessarticlelibrary.com

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