Everyone knows that regular exercise is an important part of good physical health, but did you also know that it also can contribute to increased energy, improved mental ability and better workplace performance?
Many people worry about being able to fit daily workouts into their everyday schedules, so for those folks, we’ve come up with a five-minute Philly-style routine that can be done by most anyone, anywhere and at any time.
Depending on your current level of fitness, you may start out slow, at your own pace, and work up to the full five-minutes, perhaps even several times a day! Handy instructions for all the movements covered in the video are shown below, with help from our friends at the Philadelphia Police Department, Liberty Resources and the City of Philadelphia Office of Human Resources.
***Please note that this video is designed for educational purposes only and that the use of any information or activities in the video is solely at the viewers’ own risk. You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.***
ARM CIRCLES
Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.- Keeping shoulders down, slowly start to make forward circles of about one foot in diameter with each outstretched arm.
- Do three forward circles, then switch to the opposite direction and do three back circles. Repeat three times.
FORWARD CLAPS
Stand upright with your feet at hip width, face forward, legs straight, and tighten your core.- Stretch your arms out as wide as you can at shoulder height to make a T-shape with your body.
- Keeping your arms straight, bring your right arm forward 45 degrees, then back.
- Repeat with the left arm.
- Then, bring both arms forward 45 degrees and clap, before swinging them back to the original position.
- Do three sets of six repetitions.
FORWARD PUNCHES
Stand upright with your feet at hip width, face forward, knees slightly bent, and tighten your core.- Make fists with both hands and position on either side under chin, bringing elbows in toward your chest.
- Extend your right fist forward in a punching motion with rotating your am so the top of your fist is facing upward at the snap.
- Bring back your right arm to the original position and then punch forward with your left.
- Do two sets of eight repetitions.
ROCKIN’ ABS
Stand upright with your feet at hip width, face forward, knees slightly bent, and tighten your core.- Make fists with both hands and position on either side of your face, elbows facing down.
- Rock your body from side to side, keeping your core tight.
- Repeat for four sets of nine repetitions.
OVERHEAD CLAPS
- Keep your feet at hip width, face forward, knees slightly bent, and tighten your core.
- Start with your arms out to the sides like a cross, then simultaneously raise both arms overhead and clap your hands together.
- Bring your arms back out to the sides and repeat 14 times.
SHOULDER BLADE SQUEEZE
- Stand with your arms at your side and your elbows bent to 90 degrees.Squeeze your shoulder blades to
gether as you rotate your right arm back and out. - Repeat with your left arm, then both right and left simultaneously.
- Repeat set 14 times.
SIDE PUNCHES
Stand upright with your feet at hip width, face forward, knees slightly bent, and tighten your core.- Make fists with both hands and position on either side under chin, bringing elbows in toward your chest.
- Extend your right fist to the left across the front of your chest in a punching motion.
- Bring back your right arm to the original position and then, with your left fist, punch to the right across the front of your chest and bring back your arm.
- Do two sets of 16 left/right punches.
OVERHEAD CLAPS
- Keep your feet at hip width, face forward, knees slightly bent, and tighten your core.
- Start with your arms out to the sides like a cross, then simultaneously raise both arms overhead and clap your hands together.
- Bring your arms back out to the sides and repeat 12 times.
FRONT CRAWL
- Stand upright with your feet at hip width, face forward, knees slightly bent, and tighten your core.
- Mimic a modified freestyle swimming movement, alternately bringing your left and right arms over your head, as if slicing into the “water.”
- Keep going for 12 seconds.
