5 Empowering Exercises That Will Keep You Moving All Week Long

Starting the week off with a workout can helps set the right mind frame to really take on my goals and face the day’s challenges with a positive attitude. Whether you’re a mom, full-time student, or work a 9-to-5 job, making time to workout can help help you relieve stress, feel empowered, and move throughout your day with bit more ease.

One of the easiest ways to reap the benefits of working out is to start exercising with more regularity—consistency is so key to improving your fitness level and feeling stronger). Sometimes, it’s the early morning—before the to-do lists, errands—that allows for the time and space to get the heart pumping and muscles working—to clear the mind, release and stretch it out to make the most of your day.

What is it: A great way to warm up the body is with a dynamic stretch like this lunge with a twist.

Benefit: Stretches the hips, quads and back.

What is it: The reverse lunge is like a basic lunge but involves stepping one leg back instead of forward.

Benefit: Like a forward lunge, the reverse lunge strengthens the whole leg—quads, hamstrings, glutes and calves—but getting the form right is easier and because of that it is easier on the knees than the forward lunge.

Steps: Start standing with hands holding dumbbells at your sides. This is

What is it: A basic biceps curl meets and a classic shoulder move to work two key upper body muscle groups.

Benefit: When done with heavy enough weights, this move increases strength in the biceps and deltoids and even works the core.

What is it: A total body move, performing the burpee slowly helps isolate the core and adding a push up increases the difficulty level and works the chest.

Benefit: Works core, chest and legs, elevates heart rate for cardiovascular conditioning.

What is it: The reverse lunge is like a basic lunge but involves stepping one leg back instead of forward.

Benefit: Like a forward lunge, the reverse lunge strengthens the whole leg—quads, hamstrings, glutes and calves—but getting the form right is easier and because of that it is easier on the knees than the forward lunge.

What is it: A squat holding a heavy dumbbell at your chest.

Benefit: Works glutes, legs and core and is easier to execute with good form than other squat variations.

Steps: Start standing with feet shoulder width apart and both hands holding a dumbbell at the base next to your chest. Lower body, pushing hips back, keeping your back straight until thighs are parallel to the floor. Pushing through heels, lift body back to starting position, breathing out. That’s one rep. Do 8 to 12.