Even the last person in the race is ahead of those who don't run.

PRETEND JUMP ROPE

Intensity :
20
Seconds
Set 1 of 3

Extend your arms like you’re
holding a skipping rope and
jump up and down.

Jumping Jack

Intensity :
20
Seconds
Set 1 of 3

Jump in place as you widen your
stance and bring your arms up over
your head, then return to starting
position.

HEEL-BUTTOCKS

Intensity :
20
Seconds
Set 1 of 3

With back straight, kick heels up
towards buttocks, alternating feet
in a dynamic movement.

Run in place, knees high

Intensity :
20
Seconds
Set 1 of 3

Run on the spot, lifting knees
high and swinging arms in front
and in back.

Don’t worry what others think, just let it all out!

Squat

12 to 15
Reps
Set 1 of 2

Pause

It’s time for a well-deserved break

Push-up

12 to 15
Reps
Set 1 of 2

Pause

Sticking with it is easier than starting over.

superwoman

12 to 15
Reps
Do both sides
Set 1 of 2

Pause

Tired, sore… it’s working!

PLANK

As long as possible
Set 1 of 2

Pause

It’s all in your head, don’t give up!

We're with you… not physically, but in spirit!

Legs and Abdominals

20
Seconds
Set 1 of 2

Bend front knee while keeping
back leg straight; tighten buttocks.

Back of Thigh

20
Seconds
Set 1 of 2

Standing, bring one knee up
towards opposite shoulder
to feel stretch in buttocks.

Front of Thigh

20
Seconds
Set 1 of 2

Keeping back straight, hold ankle
behind buttocks and push pelvis forward.

Neck

20
Seconds
Set 1 of 2

Look straight ahead without
lowering chin. Bring ear towards
shoulder without lifting shoulder.

Congrats!
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