Boosting Your Body and Mind During Prelims
Hey SEE YOUTH’STERS, it’s Johannes here! Prelims are just around the corner, and I know the pressure’s on. While it’s tempting to spend every waking minute cramming, taking care of your body is just as crucial. A quick, 20-minute workout can do wonders for your mental clarity and physical health, helping you stay sharp and balanced during this hectic time. Let’s get into it!
Warm-up (3 minutes)
Start with a light warm-up to get your blood flowing and muscles ready. I recommend 1 minute of jumping jacks, followed by 1 minute of high knees, and finishing with 1 minute of arm circles. This will wake up your body and prepare you for the workout ahead.
Circuit 1: Full-body boost (8 minutes)
Push-ups (1 minute):
A classic move that engages your chest, shoulders, and core. Go for as many reps as you can in one minute. If standard push-ups are too challenging, drop to your knees for a modified version. See this helpful push-ups video for more.
Bodyweight squats (1 minute):
Squats are fantastic for your legs and glutes. Keep your back straight and lower yourself until your thighs are parallel to the ground. Aim for as many reps as you can. Check this bodyweight squats video out if you need more help.
Plank (1 minute):
The plank is your go-to for a strong core. Hold a plank position with your body in a straight line from head to heels. Engage your abs and hold for as long as you can, aiming for the full minute. Here’s an instructional plank video for more guidance.
Mountain climbers (1 minute):
This cardio move will get your heart rate up while working your core and legs. Drive your knees toward your chest as fast as you can while maintaining a plank position, and see this video for more tips.
Repeat this circuit twice, taking a 1-minute break between rounds.
Circuit 2: Mind and body cool down (5 minutes)
Standing forward bend (1 minute):
Stretch your hamstrings and lower back by bending forward and reaching for your toes. Let your head hang heavy and breathe deeply, like in this video.
Seated twist (1 minute per side):
Sit on the floor with your legs extended. Cross one leg over the other and twist your torso in the opposite direction. This will stretch your back and improve spinal mobility. Need more help? Watch this helpful video.
Deep breathing (2 minutes):
Finish off with deep, mindful breathing. Sit or lie down, close your eyes, and take slow, deep breaths. Inhale for four counts, hold for four, and exhale for four. This will calm your mind and centre your focus. Here’s a guiding, step-by-step deep breathing video to really calm your body and mind.
Stay Balanced
Remember, balance is key during prelims. While studying is essential, your mental and physical health shouldn’t take a backseat. This quick 20-minute workout is the perfect way to refresh your mind, boost your energy, and stay on top of your game. So, take a break, get moving, and then hit the books with a clear mind and a strong body. You’ve got this!
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