Feeling like lockdown is getting on top of you? Or have a job interview, exam or another challenge coming up? If you need a boost to your sense of power and self-confidence, this is the perfect mini-workout! This quick and easy 10-minute routine designed by Sam Merza, the National Fitness Manager at Genesis Health + Fitness, will have you feeling like a boss in no time.
“We all know that our physical actions have a great effect on our mental state – so it’s possible to give yourself a great self-confidence boost and feel more powerful through a careful selection of different exercises that can help calm you down, focus, ground you and amp you up for whatever challenge lies ahead, be it a job interview or another day in lockdown,” said Sam.
“Before starting – make sure you get yourself into the right zone. Select your best couple of motivational tracks – this might be hard-hitting to get you pumped up or an emotive tune to get you in a more zen zone, depending on your intentions. Put on your powerful workout clothes – whether tight or loose, revealing or covering it doesn’t matter- as long as the outfit makes you feel strong. Also, clear the area and make sure the family, housemates (if you’re at home) or other members (if you’re in the gym) leave you alone so you can focus.”
Step 1: Loosen Up – Your body needs to be ready but relaxed
Prepare the body with a simple but effective power warm-up as follows:
- Leg Swings (swing leg bag and forward) – 10 on each leg
- Arm Circles – 10 on each arm
- Jogging on the spot, bouncing on your toes – just like a boxer waiting to go in the ring – 20 seconds.
Step 2: Let’s do it! The confidence-booster workout
1) Ground yourself – Sumo Squat x 10
Take your shoes off (if you can). Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips. With your hands stretched out in front, push your hips back and squat down, keeping your back straight and your upper body lifted.
The wide stance of the sumo dominates the room – the position is very grounding, which is the first step to feeling more confident. If you want to boost it up a notch, if you are squatting at home then hold a 2L water bottle or weight in each hand. In the gym, you can use the barbell. Keep your chest tall and proud and allow your bare feet to provide a calm and grounded feeling.
2) Amp it up! – Shadow Boxing (1 minute)
Pick a point on the wall or an object in the distance, focus your mind and your energy. Move around. Use your legs, move your head, relax the shoulders, throw some punches, move move move. After you punch, your hand should return to meet the other one in a guard position near your face. Shake your limbs out. Repeat! Breathe and put some purpose to your movements. You can mix up your punches – straight punches, hooks and bend your knees for some low blows – just ensure you keep a strong boxer’s stance throughout.
Shadowboxing helps you to focus, release nervous energy and anger, tackle your demons and the fancy footwork will make you feel invincible.
Alternate 10 x Sumo Squats and 1-minute of Shadow Boxing three times!
3) Feel powerful – Power pose
The Wonder Woman is a pose that involves standing with your legs shoulder-width apart, chest out, with your arms placed on the waist. Hold the pose for two minutes.
In 2012, Harvard Business School professor Amy Cuddy gave a now-famous TED Talk on the benefits of power posing or changing your body language in ways that can make you feel more confident. A power pose is said to create hormonal changes, decreasing stress and giving you the confidence you need to ace whatever challenge you’re about to take on.
4) Breathe your way to winning – Deep breathing exercise
Once your breathing has returned to normal after exercise, take a seat and take a moment to focus on yourself and your breathing. This breathing exercise will help you become calm, focused on the day ahead and will help fill your body with positive energy.
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- Take Deep Breaths – 4sec in, 4 sec hold and 4sec release – Repeat for 2mins
- Free-breathing – Imagine your success – What are you going to do well today, what are your priorities, what are you going to knock out of the park – pick your top 3 targets and focus on them.
- Take Deep Breaths – 4sec in, 4 sec hold and 4sec release – Repeat for 2mins
