Exercises to activate the body and have a week full of energy

Exercising helps us not only to be in shape, but also to have more energy, stay healthy and eliminate daily stresses and worries. Training can also be a way to connect with yourself, a time dedicated to feeling good.

We leave you in this post a simple low-impact routine that can be done by beginners if you don't add weight, you can also do it at home (because you don't need elements or bodybuilding devices) and it lasts only a few minutes. There are no excuses not to incorporate it!



March: Standing, with your back straight and contracting your abdomen, place your arms next to your torso bent at 90 degrees (like when you run) and start marching in place. Do this for 30 seconds.

Rest 5 seconds.

Sequence 1:

Push-ups: 10 repetitions. If you feel a lot of demand, you can do it on your knees.

Squats: 20 repetitions. Spread your feet shoulder-width apart and extend your arms in front at shoulder height ... lower and rise again. Pay attention and don't bend your back. 

Rest 5 seconds and repeat 2 more times. Rest for a minute, drink water and breathe deeply to continue with the second sequence:

Sequence 2:

High abs: 15 repetitions. Face up on a mat, place and bend your legs, resting the soles of your feet on the floor. Place your hands on the back and on the sides of your head. Slightly lift your shoulders off the ground, contract your abdomen, and raise your trunk without separating your lower back from the ground. Slowly return to the starting position. Repeat.

Lower abs: 15 repetitions. Face up on the mat place your hands under your tail. Stretch your legs and keep them together. Raise your legs up to 45 degrees and go back down (without touching the floor, just touch it). Repeat.

Rest 5 seconds and repeat 2 more times. Rest for a minute, drink water and breathe deeply to continue with the third and final sequence.

Sequence 3:

Iron: Place your forearms on the floor, parallel to each other. Bring your body into a plank position, just like a push-up, and activate your torso, glutes, and legs. Keep your legs and upper body in a straight line, with your head slightly tilted as an extension of your spine. Hold the position for 10 seconds. Rest for five seconds and repeat but now hold the position for 15 seconds. Rest for five seconds and repeat again, holding the position for 20 seconds.

You have finished your routine! Drink water, drink your Vegaly protein shake, breathe, stretch and go about your day. : D


Depending on each workout, among its functions, vegetable protein shakes can help you gain muscle mass and lose weight. You will feel like your day begins with more energy.