THE FITFLOP MOVEMENT SERIES

Five Exercises 
To Boost Your Energy

PERSONAL TRAINER AND PRESENTER
SCOLA DONDO

Join PT and presenter Scola Dondo on this easy-to-follow video, as part of The FitFlop Movement Series. 

Shake off the cobwebs and treat yourself to an instant rush of endorphins. As part of The FitFlop Movement Series – a series of collaborations with health coaches designed to bring you easy-to-follow, feel-good exercise routines – personal trainer Scola Dondo presents a workout to boost your energy levels. Perfect for any fitness level and one you can keep coming back to, this routine is just what you need to get going. 

Scola Dondo’s 5 Step Routine To Boost Your Energy

1. Squats

- Sit low in a squat, lowering down to a 90-degree angle, then bring your knee up to your chest.
- Engage your core, bringing the knee up slowly with focus – try to engage every muscle to really feel the movement. 
- Do 10x reps.

2. Reverse Lunges

- With this move (just like all the others), it’s important to take your time so you don’t lose your balance.  
- Make sure your core is engaged, keeping your body upright, letting your knee hover just above the ground to feel the burn in your quads and your hamstrings.
- Do 10x reps on each side.

3. Reaches

- Reach to the ground, touch the floor and then reach up to the sky. 
- Engage all your muscles, especially your core, to help keep your balance.
- You should feel this stretch in your calves and quads, but it’s also a great full-body movement.
- Do 10x reps on each side.

4. Squat Pulses

- Sit halfway into a squat and start pulsing – this will strengthen your quads and your legs.
- Do 10x reps.

5. Alternative Toe Reaches

- Form a star shape, then reach for each toe, alternating between sides with a slight bend in the knee.
- This is great for strengthening muscles and building flexibility. 
- Do 10x reps on each side.

Scola recommends repeating each move four times in total (with 10 reps), but you can dial it up or down depending on how much energy or time you have.

Loved this mini workout? Check out the rest of the series for more easy-to-follow routines for desk workers and improving your mobility.

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