5-Minute Workout for Core & Lower Body
This series of exercises forms a full-body workout with a strong focus on the lower body and the core. All you need is a little space and five minutes of your time. This quick and effective workout is put together by Ward Lemmelijn.
Adjust 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? Choose 4 circuits of 15 seconds per exercise each.
Exercises
- Jump Squats: Stand with your feet shoulder-width apart and lower into a squat position. Jump explosively upwards and land softly back into the squat. Repeat the movement.
- Donkey Kicks: Get on your hands and knees on the ground. Lift one bent leg back and up until your foot points towards the ceiling. Lower the leg and switch sides.
- Mountain Climbers: Start in a plank position. Alternately bring your knees quickly to your chest as if you are climbing a mountain. Keep your core tight and keep moving.
- Side Plank: Lie on your side with your legs extended. Push yourself up on your forearm so that your body forms a straight line. Hold and switch sides after the time is up.
- Skater Hops: Jump sideways from one leg to the other as if you are skating. Land on one leg and try to maintain your balance. Repeat the movement on the other side.
Don't forget to warm up before you start and cool down when you're done!
DRINK MORE WATER, FEEL BETTER!
And remember: besides eating healthy and exercising, 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 flushing out waste.
Tips to drink more water:
- Put your water bottle or glass directly in your line of sight or within reach.
- Use a smaller water bottle that empties faster; this motivates you to refill more often.
- Choose a nice water bottle that makes you happy.
- Always take a drink with you on the go.
- Drink water in a way that is comfortable for you – warm or cold, anything goes.
- Eat more foods with a high water content, such as cucumber, lettuce, watermelon, tomato, and zucchini.
- Spice up your glass of water with, for example, my cranberry chipotle mix from N’sane, sooo delicious!
