Daily Five Minute Workouts

by Mariana Bozesan

Even the busiest of us can find five minutes per day to do something good for ourselves. The following menus offer a way fit exercise into any schedule and create a habit of exercising each day. For optimal results perform cardiovascular and flexibility training together in the same workout. As you build strength and endurance, add to your routine.

As you exercise, it is important to remember to breathe deeply. Your muscles need the oxygen.


Monday Five-Minute Workout
(Gluteus/Quadriceps/Triceps)
Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Make quarter-circles with your head. Start with your ear near your shoulder on one side, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat five to 10 times.


• Jog in place for 45 seconds.

Strengthening:

• Bent Kickback (triceps): Use a bench or sturdy chair. Bend over bench on one knee with one palm flat on surface while the other hand holds the dumbbell in the starting position curled up parallel to your chest. Extend the weight out moving in a controlled movement for 180 degrees. Repeat 15 reps at four sets.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Sit on the floor with legs extended in front of you. Bend one knee out to the side where your heal rest by your hip so that you are sitting in a runners stretch. Gently lower your back to the floor keeping your bent knee as close to the floor as possible. Hold this stretch for 30 seconds. Then repeat stretch on the opposite leg.

Tuesday Five-Minute Workout
(Back/Hamstrings/Shoulders)
Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Dance in place for one minute. Turn the music up loud, flail your arms and have fun with it!

Strengthening:

• Hamstring Lift: Lie on floor with feet elevated on a sturdy chair. Slowly raise your pelvis with slightly bent knees until you are in a diagonal position - hold for one minute. Lower your pelvis to starting position. Repeat three times.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Ardha Matsyendrasana - The Half Twist Posture (lower back): Sit on the floor bending both knees. Slide your left foot under your right leg until left foot reaches right hip. Step the right foot over left leg with the right knee pointing straight up. Gently twist the torso to right placing the right palm on the floor. Place the left arm over the right knee further extending the torso right. Turn your head in the right direction. Hold this pose for one minute. Then counter twist with torso to the left. Right foot by left hip. Step left foot over right leg with left knee pointing straight up. Gently twist torso to the left placing left palm on floor. Placing right arm over left knee further extending the torso to the left. Turn head in left direction. Hold for one minute.

Wednesday Five-Minute Workout
(Biceps/Calves/Chest)
Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for eight counts, then exhale counting to 16. Repeat this step five times.
• Jump in place while shaking your arms out in front of you then to your sides for 15 seconds.

Strengthening:

• Seated Raise (calves): Sit in a sturdy chair with soles of feet flat on the ground. Use two dumbbells in each hand resting on each knee – forearms facing down. Raise your heels keeping toes on floor – hold one second – then release to starting position. Repeat 10 reps. at four sets.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Supta Padangusthasana - Reclining Big Toe Pose (calves, hamstrings, hips and groin): Lie supine (on back) on the floor. Legs must be strongly extended – using a long scarf or strap grasp it at both ends – secure around the arch of your right foot. Then slowly raise leg to a 90 degree angle – hold it for one minute. As you’re holding walk hands up strap until arms are fully extended. As you fill comfortable pull the foot closer to the head – hold 30 seconds then slowly lower leg to starting position. Perform stretch on opposite leg.

Thursday Five-Minute Workout
(Gluteus/Quadriceps/Triceps)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Sprint to the end of the hallway and back raising your knees as high as you can while extending your arms in a forward and backward motion with a bent elbow. Repeat this exercise for one minute.

Strengthening:

• Standing Knee Lift (quadriceps): Stand with feet shoulder-width apart. Arms resting at your sides. Lift knee to a 90 degree angle – hold one second – then extend foot forward – foot should be parallel to hip – hold one second. Return foot to starting position. Repeat 15 reps. at four sets on both legs.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Moving Child’s Pose (back, hips, thighs, ankles): (a) Kneel on all fours slightly arching the lower back. Palms lying flat with knees positioned under hips. Slightly raise the back into a cat position – tip pelvis forward forming a slight arch in the stomach – inhale as you move your pelvis forward. Lower back to the starting position. (b) Kneel on your knees. Exhale and tuck your chin to your chest while lowering your torso between your thighs - keep palms face up on the floor while resting your buttocks on your heels. Your forehead should be gently placed on the floor. Continue between steps (a) and (b) for three reps.

Friday Five-Minute Workout
(Back/Hamstrings/Shoulders)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Jump rope in place for one minute

Strengthening:

• Wall Push-ups (lower back, shoulder, triceps): Use an open doorway. Evenly place your hands (arms fully extended) slightly above chest level on each side of door frame. Position your feet 90 degrees out from the door opening. In a controlled motion bend your elbows bringing your upper torso in so that your face is directly between the door frame. Gently extend your arms back to the starting position. Repeat 10 reps at three sets.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Bharadvaja's Twist (lower back, spine and abdomen): Sit with your leg straight out in front of you. Shift onto right buttocks, bend your knees. Then lift buttocks and slowly reposition it to rest evenly on or hover over the soles of your feet. Gently twist your torso to the right side placing both hands (and palms) on the floor next to your right thigh. Then softly counter twist to the left side placing both hands and palms near your left thigh. Hold this pose for one minute on both sides.

Saturday Five-Minute Workout
(Biceps/Calves/Chest)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Arm Circles (arms and chest): Start with your arms at your sides - fists clinched. Continue to keep arms at your side, swing your arms in a clock-wise motion for 10 reps, then in a counter-clockwise motion for another 10 reps.

Strengthening:

• Rubber band Press (chest): Use an large strength resistant rubber band (specifically designed for workouts) and lie on your back holding the band in each hand loosely. Fully extend the rubber band – hold for five seconds, then release. Repeat for 15 reps.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Dhanurasana - Bow Pose (chest, back, abdomen, ankles, groin): Lie on your stomach with knees bent in a 90 degree angle with soles of feet facing ceiling. Exhale stretching heels close to your buttock bring back your hand to grasp ankles lengthening the pull to the buttocks as far as you can. Hold pose for 30 seconds – continue breathing throughout hold.

Sunday
Celebrate!! You have just completed a week’s worth of extensive exercise. Do something very special for yourself!! And get some rest – this is the first week of the rest of your life!