The festive season is over, and reality is knocking. Whether you’re heading back to the office, the classroom, or just trying to get back into the groove, we all know how tough it can be to shake off the holiday cobwebs. But don’t worry — we’ve got your back! A few quick, energising workouts can make all the difference, leaving you feeling fresh, focused, and ready to crush 2025. Let’s get moving!

Why Quick Workouts Work

Life’s busy. Between prepping lunchboxes, responding to emails, and beating the morning traffic, carving out time for a two-hour gym session is wishful thinking. The good news? You don’t need hours to feel the benefits of exercise. Just 15 to 20 minutes of movement can:

• Boost your energy levels
• Enhance your mood
• Improve focus and productivity
• Help you get back into a fitness habit

Exercise doesn’t just work wonders for your body; it clears your mind and sets a positive tone for the day. It’s about progress, not perfection, and Trojan’s here to make it easier than ever to stay active, no matter how packed your schedule gets.

Equipment You’ll Need

To make these workouts effective and versatile, here’s the gear you’ll need:

• Trojan Dumbbells
• Trojan Kettlebell
• Trojan Resistance Bands
• Trojan Anti-Burst Body Ball
• Trojan Leather Jump Rope
• Trojan Yoga Mat
• Trojan 7kg Medicine Ball

Week Leading Up to Work/School

Think of this as your warm-up week. These short workouts are designed to ease you back into movement without overloading your schedule. Keep the intensity manageable and focus on consistency—small steps build lasting habits.

Monday: Full-Body Wake-Up

• Trojan Dumbbells: 3 sets of 10 chest presses
• Bodyweight Squats: 3 sets of 12 reps
• Plank: Hold for 30 seconds, rest, and repeat 3 times

Tuesday: Core Reset

• Trojan Anti-Burst Body Ball: 3 sets of 15 crunches
• Leg Raises: 3 sets of 12 reps
• Side Plank: 15 seconds per side, 3 rounds

Wednesday: Active Recovery

• 20-minute brisk walk or light yoga flow on your Trojan Yoga Mat
• Optional: Foam rolling to ease tight muscles

Thursday: Lower Body Burn

• Lunges with Dumbbells: 3 sets of 10 reps per leg
• Trojan Kettlebell: 3 sets of 12 kettlebell swings
• Calf Raises: 3 sets of 15 reps

Friday: Cardio Blast

• Trojan Leather Jump Rope: 3 rounds of 30 seconds jumping, 30 seconds rest
• Mountain Climbers: 3 sets of 15 seconds
• High Knees: 3 sets of 15 seconds

By the weekend, you’ll be feeling stronger and more energised. Bonus: these sessions are short enough to fit in before brunch or errands. Reward yourself with some well-deserved downtime and reflect on how good movement makes you feel.

Morning Workouts to Kickstart Each Day

Once the work or school week begins, mornings get hectic. Starting your day with movement not only energises you but also sets a productive tone for the rest of the day. These quick workouts ensure you hit the ground running without cutting into your precious morning minutes:

Monday: Energise

• Trojan Yoga Mat: 5-minute stretch routine
  • Downward dog to cobra flow: 8 reps
  • Cat-cow stretch: 6 reps
  • Hip flexor stretch: 30 seconds each side
• Bodyweight Squats: 2 sets of 12 reps

Tuesday: Core Revival

• Trojan Medicine Ball: 3 sets of weighted Russian twists (12 reps per side)
• Plank with Shoulder Taps: 3 sets of 10 taps per side
• Optional: Add 10 crunches using the Trojan Anti-Burst Body Ball

Wednesday: Quick Cardio

• Trojan Leather Jump Rope: 5 rounds of 20 seconds jumping, 10 seconds rest
• High Knees: 3 sets of 15 seconds
• Cool down with light stretching

Thursday: Strength Focus

• Trojan Kettlebell: 3 sets of goblet squats (12 reps)
• Push-ups: 3 sets of 10 (modify on your knees if needed)
• Bodyweight Lunges: 2 sets of 8 reps per leg

Friday: Full-Body Fun

• Trojan Dumbbells: 3 sets of 10 bicep curls
• Bodyweight Squats: 3 sets of 15 reps
• Trojan Jump Rope: 2 minutes freestyle

These routines are flexible, so don’t hesitate to swap in your favourite moves or adjust reps to suit your fitness level. What matters most is showing up for yourself each day.

Quick Tips for Success

1. Lay Out Your Gear the Night Before: Having your equipment ready makes it easier to stick to the plan.
2. Hydrate First Thing: A glass of water in the morning can kickstart your metabolism and improve your performance.
3. Use a Timer: Set an alarm to remind you it’s workout time. Sticking to a schedule makes fitness a habit.
4. Celebrate Small Wins: Did you nail your plank or complete your circuits? Celebrate! Progress, not perfection, is the goal.
5. Make It a Family Affair: If mornings are chaotic, involve your family! Get the kids jumping rope or stretching on the yoga mat with you.

Here’s to 2025!

This year, let Trojan be your fitness partner in reclaiming your routine. Fitness is more than just a resolution—it’s a lifestyle. Start small, stay consistent, and watch how little changes add up to big wins.

Let 2025 be the year you prioritise movement and start your days feeling unstoppable!