Energy-Boosting Exercises for the Gym or Home

1. Squat & press

   The squat & press is a full body exercise that combines two compound movements, the squat, and the overhead press.

   With a weight in each hand, take a shoulder-width stance. Keeping your chest high and back straight, squat your hips down until your thighs are parallel with the floor (or below). Focus on keeping your feet planted firmly on the floor with your weight pressed into your heels. Once you've hit the correct depth, push back up to standing while pressing your arms straight up above your head and letting the weights touch at the top. Keep a straight spine, with your core engaged and your glutes clenched whilst your weights are above your head - this will protect your lower back.

   Repeat for 45 seconds before resting for 15. 

   Learn more ways to vary your squats here.

2. Bent over row

   This exercise works your upper and middle back, which can help to prevent and improve bad posture.

   Stand with your feet shoulder-width apart holding a weight in each hand. Keeping your back straight, push your hips back to bend forward until your torso is at a 90 degree angle. Keep your chest and face facing forward. Let your weights hang down so your shoulders, arms, elbow and wrists are all in line. Once in position you should feel a slight stretch in the middle of your back. Keeping your core engaged, pull the weight plates towards your belly button by drawing your elbows back. Slowly ease the weight back down to starting position, all while keeping your back straight.

   Repeat for 45 seconds before resting for 15.

   Discover more row variations here.

3. Split squat

   Split squats look similar to a lunge but involve keeping the feet stationary. They work pretty much all the muscles in the lower body, as well as your core. The trick is to perform each split squat slow and controlled - this will really challenge your balance!

   Hold a weight in each hand, or one weight in front of your chest, with your feet shoulder-width apart.  Then step one leg backwards - this can be either a small or big step depending on which muscles you wish to work. To work your quads and thighs, take a short step, for the backs of your legs and glutes, aim for a larger one. Once you've stepped one leg back to the correct distance for you, and keeping your upper body tall and your weights by your side, lower your back leg to the floor or as close as you can, feeling the tension in your leg. Once you have the correct tension into your legs, push through your front leg to help bring your back knee back up straight.

   Repeat for 45 seconds before resting for 15.

4. B stance deadlift

   This is a unilateral exercise which works the legs and lower back. Single leg training can be significantly beneficial in helping to even out any strength concerns you may have on one side of the body (which is something I encounter regularly with my clients!).

   With a weight in each hand, take a shoulder-width stance then step one leg backwards slightly, keeping the weight into your heels of the front leg. Slightly tilt your upper body forward until you feel some tension in the back of your legs - this is your starting position. Now lower the weights to the floor, keeping the tension on the back of your legs. Once you've felt full tension in your legs, return to standing. 

   Repeat for 45 seconds before resting for 15.

5. Alternate leg touches

   Alternating leg touches are great for building core strength. Doing one leg at a time helps support your lower back more, which in turn can help your abs to work more and keep your hips and back strong and healthy. This is one of my favourite exercises!

   Laying flat on your back, hold one or two weights above your head, so they're resting on the floor above you. To keep this easier, you can bend your legs, or keep them straight for a tougher workout. Making sure to keep your core engaged throughout, slowly lift the weight plate upwards, at the same time as raising one leg. When the weight and your leg meet in the air above your torso, squeeze for a couple of seconds at the top before returning both to the floor. Then repeat with the other leg.

   Repeat for 45 seconds before resting for 15.

6. Lateral weighted drags

   This is an anti-core exercise, which means the core muscles have to work hard to keep your core stable. Really focus on staying strong and still as possible. For an easier option, you can keep your knees on the ground or adopt a wider stance.

   Start in a press up position, with your wrists below your shoulders, your body in a strong, straight line from head to toes and your core engaged. Place your weight (a plate-weight works best here, but this can also be done with a dumbbell) just to the left of your body, around level with your ribcage. Keeping your body as steady as possible and balancing on your left arm, use your right hand to pick up the weight and move it to your right hand side. Place your right hand firmly back in the starting position and repeat with the left hand.

   Repeat for 45 seconds before resting for 15.