Time off work is time well spent. From the moment you skip out of the office to start your holiday, thoughts of alarm-free mornings set to work on your soul straight away. These are good moments, but it’s time to focus on movements. Functional movements, of course.
Of course, the day comes that we must return. But don’t wait until your first day back in September to start a routine. Recharge the batteries and return with confidence and clarity by establishing a more regular functional movements fitness plan, especially if you’ve let it slip on holiday.
With this back to work workout, you can energise your body and mind to beat the back-to-work blues.
Exercise before your return to work is as much about your mind as it is your body. You might feel daunted at the prospect of syncing back into your nine-to-five routine. There may be colleagues you desperately don’t want to see. You might absolutely loathe your boss.
Be good to yourself: this back to work workout should be performed in the weeks leading up to your first day back so you can take on anything that comes your way.
After you’ve warmed up, sprint as fast as you can go for 20 seconds. Rest for 10 seconds and repeat 10 times.
Sprinting is a wonderful physical outlet, but it can be heavy on your nervous system. Follow high-intensity interval training with a contrast shower, which will activate chemical messengers in your body to tell it to slow down. After this workout, put the shower on cold for 30 seconds, followed by a hot stream for another 30 seconds. Repeat five times.
Feel more energised after high-intensity exercise by ending it with belly breathing. Contracting your diaphragm, letting your belly expand as you inhale, rather than your chest. Every deep breath you take fills the body with oxygen, ultimately lessening stress, boosting confidence and circulating your blood more effectively.
Keep these healthy breathing techniques going when you return to work to prevent stress setting in. Functional movements to get back to work are great, but balancing the body and mind helps you perform better in work and in the gym, preparing you for whatever’s ahead.
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