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Fitting in some exercise before heading out to work, school, or other responsibilities helps you to develop a habit, which means you'll be less likely to make excuses to skip out on this important "me" time.
Warm up for 2 minutes with a few light exercises.
Follow it with 30 seconds of dynamic stretches, such as arm circles and hip swings, after 90 seconds of simple aerobic drills including jogging in place, high knees, jumping jacks, and rope jumping.
Stand with your knees slightly bent and your feet hip-width apart.
Hop to the left with your arms at your sides and land on your left foot. While your right arm swings across your body and your left arm swings behind you, your right leg will pass behind you diagonally.
After a brief pause, hop to your right and land on your right foot. While your left arm swings across your body and your right arm swings behind you, your left leg will pass behind you diagonally.
For 40 seconds, hop back and forth.
Walk out pushups with shoulder taps
Begin by standing up straight. Bend forward and walk your hands out into a high plank posture, keeping your legs straight.
Perform 3 pushups. Keep your body in a straight line from head to heels in a high plank posture. Tap your left shoulder with your right hand.
Tap your right shoulder with your left hand. Return to your original starting position. Repeat for another 40 seconds.
Lie down on your back, knees bent. For added support, use a yoga mat. Keep your arms at your sides and your feet flat on the ground.
Lift your hips, tighten your core (especially your glutes), and press your feet into the floor.
Elevate your hips until your entire body, from shoulders to knees, is in a linear fashion.
For a few seconds, pause in this posture. Return to the starting point and repeat the process.
Plank hip dips
Begin by doing a forearm plank. Maintain a straight line with your body by keeping your elbows bent and beneath your shoulders, your feet hip-width apart, and your torso straight.
Engage your core and slowly rotate your right hip to the right, bringing it closer to the floor but without touching it.
Return to the beginning position and rotate your left hip to the left, bringing it closer to the floor but without touching it.
Alter sides as needed, maintaining your core engaged the entire time.
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Cool down with a few minutes of stretching exercises after your workout. Cool-down activities help you relax and stretch your muscles by lowering your heart rate.