Top 5 exercises to start your day energised

This five exercises take between 10 to 20 minutes of your average hours you have in a 24 hours slot...

Each of the exercises can be done anywhere no equipment needed if need be, an exercise mat will be all you need, a timer which will be on your smart phone which compliment you with your favourite music to boost the exercise mood and focus.

1. Body weight squats

2. Mountain climbers

3. Burpees

4. Planks

5. Crunches

1. Body weight Squats: Stand with your feet shoulder width apart, keeping your back neutral position, chest up, and start from your hips by hinging them back as in sitting position, keeping your back straight /remains neutral as you support your weights from your heels as you desend to your comfortable depth. Pay attention to your knees, they should not go beyond your big toes.

2. Mountain Climbers: Start on high Plank position parallel on the floor or a training matt. Keeping body straight and firm from your core muscles all the way from your hips to your toes.Choose your pace /intensity level by tapping your feet forward and back or fast pace by staying light on your feet as you alternate your feet as keep your core muscles fully engaged as you switch your legs.

3. Burpees: Start from high plank position with all the core muscles engaged,keeping your head and chest up, jump forward with both legs towards your hands postion keeping your as neutral and core fully engaged,standing up, or jumping up , repeat the movement back to the starting position parallel on the floor.Choose your level of intensity,one level is stepping forward into a stand up postion, another is where you jump feet forward towards your hand and into a jump squats up in the air.

4. Plank: One the best exercise to focus on the whole body strength development.Its requires no movements but the result are breath taking done correctly. Planks has two levels of excequiting the excercises , for biginers , its recomended to start the exercises on your knees as you support yourself from the elbows keeping your core tight without sinking of the pelvic region,Keeping a steady in breathing through the nose and out breathing throuth the mouth.

   Progress by keeping one knee on the ground as you strech one leg in alternating manner focusing on your breathing Pattern.

   For more advanced , do the same exercise but more on a full strecthed legs keeping a straight line from the whole back from the pelvic to the head inn straight line .keeping the tension in your stomuch area as you focus on your breathing pattern .

   Start the exercise on your elbows supporting yourself on your knees or fully on your toes, keeping a strainght line from your head to your pelvic line guezing directly in the front keepin a neutral neck

5. Crunches These are the best core training movement that requires less space ,can be done any where ... all you need is that some space enough to lay on your back .The best movement is taken slow and more activation of the abdominals ,transverse muscles of the core muscles .Keeping your elbows as wide open as possble when lifting your chest up to the tips of the shoulder blades. Work with your breathing techniques ,Take a deep inhale as you lengthen opening your elbows expanding the chest , and exhale as you curl up your abdominals muscles ,maintainig the open shoulders and stable pelvic muscles. Do upto 15 to 20 times before taking a break.