Add a little extra movement to your day.

Happy New Year! Now that 2017 is in full swing, it’s time to take on the new year.  If I can share one piece of advice, it’s this: Make it a point to change your lifestyle, rather than checking off your resolutions. I’m confident you’ll find it easier to achieve your goals that way!

To further help you, I’ve created a quick workout series that will transform your fitness game! I know you won’t always have an hour to spend at the gym, but you’ll probably have at least 5–10 minutes to spare. You won’t need any equipment and the exercises are short and sweet.

Let’s get started!

Try to fit this in before noon. (Personally, I like to do this before I shower or eat breakfast.)

30 seconds of butt kickers
30 seconds reverse plank

Complete as many rounds as possible in 4 minutes.
10 push-ups
15 skydivers
15 speed skaters (right to left is one)
Stretch it out at your desk.

Hold each stretch for 20 seconds.

Neck: Sitting in your seat, hold the outside of your chair with your right hand. With your left hand, pull your head toward your left shoulder. Repeat on the opposite side.

Hip: Sitting up straight, rest your right foot on your left knee. With your right hand, press down on your right knee to feel a deeper stretch. Aim to get your shin parallel to the floor.

Upper body: In a seated position, interlock your fingers, pressing them overhead. Shift side to side. With your fingers still interlocked, push them in front of you to stretch your upper back. Bring your hands behind your head, pressing your elbows back to stretch through your chest.

Wrists: In a seated position, place hands on either side of your hips palms down, fingers facing up. After 20 seconds, flip your hands over, with your palms up and fingers facing down.
Do this while you make dinner, wash dishes, or brush your teeth.

Don’t worry about the clock or counting repetitions. Just perform each movement to fatigue, then do five more.

Calf raises: focus on moving through a full range of the motion, squeezing your calves, hamstrings, and glutes at the top of each lift.

Hip extension pulse: Be sure to maintain tall posture, extend one leg behind you and focus on engaging your hamstring and glute to pulse it up, away from the floor.

Hip abduction pulse: Standing straight, lift one leg out to the side and off the floor, then tap back down, pulsing your outer thigh and glute.

Hip abduction leg circles: While maintaining proper posture, extend one leg out to the side, drawing small circles with your toe.

Stomach vacuum: Standing upright, expand your chest, and suck in your stomach as much as possible. Picture trying to bring your belly button to your spine. Hold this position while continuing to breathe.
If you have thoughts on the workout, leave your feedback in the comments. We’d love to hear from you! Also, be sure to stay tuned for the next workout in this series of mini workouts.

iFit Trainer
Emily Wiley

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.