Strength training enhances your quality of life and improves your ability to do everyday activities. But did you know that it also energizes your body? It also increases your productivity, boosts your mood, and reduces anxiety. With all of these amazing physical and mental benefits, you might be wondering how to get started. Below we have shared some of the best energy-boosting, strength-building exercises to help start your day. For a total-body workout, try going through the entire routine, but if you’re short on time, break the routine up into shorter segments. To make these exercises more challenging, use light dumbbells or resistance tubing.
1. Breaths
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Extend your arms out at your hips with your palms facing outward and hold this position for several deep belly breaths, in through your nose and out through your mouth.
2. Shoulder Rolls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your hips. Engage your core. Shift your shoulders forward, then roll them up and back until you feel resistance in your shoulder blades. Relax and repeat the movement. Start with 10 repetitions in each direction.
 |
 |
 |
3. Swimming Motion
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your arms at your sides. Engage your core and make a large circular motion forward with one arm, similar to a forward crawl swimming motion. Repeat the movement on the opposite side. Start with 10 repetitions on each side.
After completing the forward swimming motion, complete 10 repetitions on each side in the reverse direction, similar to a backward crawl.
 |
 |
4. Mac Rows
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Bend your knees and hinge through your hips to move into an athletic position. Extend both arms in front of your body at chest height. Contract your core and pull your arms back in a rowing motion, keeping your elbows at chest height and squeezing your shoulder blades together at the end position. Extend your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
 |
 |
5. Bodyweight Squats
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat into a deep squat as you raise your arms in front of your body, up to shoulder height. Make sure your knees stay behind your toes. Raise back up to an upright standing position, squeezing your glutes at the top position. Repeat the movement. Start with 1 set of 10 repetitions.
 |
 |
6. Squat with Overhead Reach
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Bend your arms to position your hands in front of your body at chest height. Engage your core. Bend your knees and hinge through your hips to lower your seat into a squat position. Keep your knees behind your toes. Raise back up to an upright standing position, bend your upper body to one side, and reach over your head with your arm. Return to the starting position and repeat the sequence of movements, alternating sides. Start with 1 set of 5 repetitions on each side. To make this exercise more challenging, hold light dumbbells, soup cans, or water bottles for added resistance.
 |
 |
 |
7. Side Reaches
Begin in an upright standing position with your feet wider than shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Bend your arms to position your hands at chest height. Contract your core, twist your upper body to one side and reach across your body in a punching motion. Repeat the movement on the opposite side. Start with 1 set of 10 repetitions on each side.
 |
 |
8. Bicep Curls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your arms at your sides. Engage your core and keep your upper arms aligned with your body, bend your elbows to bring your hands up to shoulder height. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
 |
 |
9. Tricep Kickbacks
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Bend your arms, keep your upper arms aligned with your body and position your hands at chest height. Engage your core. Hinge your hips and slightly bend your upper body forward. Straighten your arms, stopping when your hands are just past your hips. Bend your arms to return to the starting position. Repeat the movement. Start with 1 set of 10 repetitions.
 |
 |
10. Good Mornings
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Interlace your fingers behind your head or hold your hands at your ears. Contract your abdominal muscles and pivot through your hips to bend your upper body forward. Ideally, your back should be parallel to the floor. Hold this position for a couple of seconds. Raise back up to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
 |
 |
Alternative Exercise:
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Cross your arms in front of your body at chest height. Contract your abdominal muscles and pivot through your hips to bend your upper body forward. Ideally, your back should be parallel to the floor. Hold this position for a couple of seconds. Slowly rotate your upper body from one side to the other. Repeat the sequence of movements. Start with 1 set of 10 repetitions.
 |
 |
 |
11. Burpees
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Extend both arms overhead. Lower your arms, then bend your knees and hinge from your hips to lower your hands to the floor. Hop back with both feet to move into a straight-arm plank position. Hop forward with both feet, then raise back up to an upright standing position, extending both arms overhead. Lower your arms to return to the starting position and repeat the sequence of movements. Start with 1 set of 5 repetitions.
 |
 |
 |
Alternative Exercise:
Begin in an upright kneeling position, maintaining good alignment with your head, shoulders, and hips. Extend both arms overhead, then lower your hands to the floor to move into a knee plank position. Raise back up to a kneeling position, extending both arms overhead. Lower your arms to the starting position and repeat the sequence of movements. Start with 1 set of 5 repetitions.
 |
 |
 |
12. Hip Presses
Lie on your back on the floor with your knees bent and your feet flat, relaxing your upper body. Place your arms at your sides. Contract your abdominal area, then push from your heels to lift your hips, squeezing your glutes at the top position. Lower your hips to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
 |
 |
13. Donkey Kicks
Begin in a 4-point position, with your knees below your hips and your hands beneath your shoulders. Tighten your core and lift one heel towards the ceiling, squeezing your glutes at the top position. Lower your leg down to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
 |
 |
14. Child’s Pose
Begin in a 4-point position, with your knees below your hips and your hands beneath your shoulders. Tighten your core, shift your hips back to your feet and extend your arms overhead. Lower your forehead down to the floor and relax your mid-back area for a light stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Start with 1 set of 1 repetition with a 10-second hold.
15. Reverse Push-ups
Begin in a 4-point position, with your knees below your hips and your hands beneath your shoulders. Tighten your core. Step back with both feet to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Engage your core and bend your arms to slowly lower your body to the floor. Push up to your knees, then straighten your arms to return to a 4-point position. Repeat the sequence of movements. Start with 1 set of 5 repetitions.
 |
 |
 |
16. Bicycle Crunches
Lie on your back with your knees bent and feet flat on the floor. Place your hands either by your ears or interlace your fingers behind your head. Raise your knees to 90-degree angles. Engage your core and twist your upper body to one side to bring your bent knee towards your opposite elbow as you straighten your opposite leg. Keep your heel hovering slightly above the floor. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions on each side.
 |
 |
17. Rest with Stretch
Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and raise your arms overhead as you stretch your entire body. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
18. Reverse Sit-Ups
Begin in an upright sitting position on the floor with your knees bent and your feet flat on the floor. Maintain good alignment in your upper body. Extend both arms in front of your body at chest height. Engage your core and very slowly lower your upper body down to the floor. At the bottom position, raise your arms overhead. Return to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
 |
 |
 |
19. Seated Bound Angle
Begin in an upright sitting position on the floor, maintaining good alignment with your head, shoulders, and hips. Bring the soles of your feet together and lower your knees out at your sides. Hold onto your feet with your hands, pull your heels closer to your body, and elongate your spine. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Start with 1 set of 1 repetition, holding for 10 seconds.
20. Seated Forward Fold
Begin in an upright sitting position on the floor, maintaining good alignment with your head, shoulders, and hips. Bring the soles of your feet together and lower your knees out at your sides. Engage your core and hinge from your hips to lean your upper body forward. Keep your spine long, extend your arms overhead and place them on the floor. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Start with 1 set of 1 repetition, holding for 10 seconds.
 |
 |
21. Seated Single Leg Forward Fold
Begin in an upright sitting position on the floor, maintaining good alignment with your head, shoulders, and hips. Bring the soles of your feet together and lower your knees out at your sides. Straighten one leg and position the foot of your bent leg against the inner thigh of your extended leg. Engage your core and hinge from your hips to lean your upper body forward over your straight leg. Keep your spine long and reach for your foot with both hands. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 1 repetition on each side, holding for 10 seconds.
 |
 |
22. Modified Downward Dog
Move into a 4-point position with your knees below your hips and your hands beneath your shoulders. Tighten your abdominal muscles and push back with your arms, straightening your legs as you lift your hips. Alternate slowly bending each knee to feel a light stretch through the Achilles tendon and calves. Start with 5 repetitions on each side.
 |
 |
This comprehensive routine can help you build muscle, strengthen your body, prevent osteoporosis, and best of all, increase your energy levels. Give this workout a try and see how your body feels. If you don’t have time to complete the entire routine, try going through just a few of the exercises each morning. It could make a tremendously positive impact on the remainder of your day!
Exercise is truly the best way to energize your life. Click here to learn the best exercises and strategies to boost your energy!
