I have several workouts that I do in the course of a month but my morning workout routine rarely changes. Below you will find my morning routine, it helps me set the day off to a good start and get the arteries pumping.
My workout is the best way for me to start my day. It lifts my energy levels, keeps me fit, and is a fun time. I warm up training my mobility and flexibility. Then I perform a one minute drill. I give myself a few seconds to rest and drink some water. Then, I repeat a strength training sequence anywhere from three to five times. I keep my performance rate at around 70 to 80 percent, so I don’t get too overworked. I’ll walk you through my favorite morning exercises!
Warmup with Mobility and Flexibility Exercises.
The key is to perform these exercises as quickly as possible, without sacrificing keeping in good form. After each exercise, take a 30-second breath. After you complete a whole round, take a whole minute. I usually complete two or three rounds, depending on how I’m feeling.
Five Reps: Lateral Run and Pause
Stand with your back straight, shoulders back, and posture tall. Take three running steps while bringing your knees high moving sideways. Land each step on the balls of your feet. Landing on your heel can cause injury. Also, keep your elbows back and shoulders should feel like they are melting down your back. Don’t cross your legs over each other in the run. When you get to your third step, hold your leg up and hold your balance for a few seconds before going the opposite direction.
Eight Reps: Lateral Speed Lunge
Start in an athletic position. Your feet should be shoulder width apart. Bend your knees and forward at the hips. Don’t forget to keep your shoulders back. Now, take a lateral step to your right. Drop into a squat and touch your right hand to the ground. Then, pop up into a straight position and shuffle your feet to the left. Step out with your left foot and touch the ground with your left hand. When you are switching from side to side, make sure your body is in an extended position.
Ten Reps Each Side: Spiderman Climb
From the top of a push-up motion, bring your knee toward the outside of your shoulder. Touch your foot to the ground before slowly returning it to its first position. Remember to keep your abs engaged. Alternate with each leg until you have done ten repetitions with each.
One Minute Drill Session.
Some people find these to be pretty simple, you can certainly switch these exercises with others that fit your fitness level. I do each of these exercises for fifteen seconds each.
There are many variations of jumping jacks with some added movements. The basic movement is by starting with your feet together and arms at your side. Then, jump into a position where your feet are shoulder-width apart while simultaneously raising your hands to make a sort of “X” with your body. Then jump back to your original position and repeat for fifteen seconds.
Knee Tap Run
Run in place. Drive your knees as high as you can bring them. I keep my back and shoulders engaged and tap each knee as they reach the highest point.
Perform a cycle of one-legged hops from side-to-side. Start with your feet together and push off with one foot, then land on the other. Instead of putting both feet down, balance and push off from the foot you landed on. Judge what the safe distance for you to hop is. You can injure yourself if you push too hard. I usually hop three feet from side to side. Repeat for fifteen seconds, then move on.
Get back into the pushup position. This time, you will be bringing your knees to your chest alternating left and right. It is kind of like running in place but from a push-up position.
Just do as many of each exercise as you can in 20 to 30 seconds. Take a 15 to 20-second rest and move on.
Bend your knees and hips and launch yourself into the air as high as you can.
Use a small dumbbell under your hand while you perform a pushup. When you reach the top of your push up, lift the weight until your elbow is higher than your back. Return the dumbbell to the floor and repeat and lift with the other arm.
From a neutral position, take one large step forward, with a bend in your front leg. Keep facing forward, but immediately switch your weight to your back leg. Repeat with one leg for ten seconds, then switch.
Single Leg Balance
Stand with a wide stance. Take one foot and hover it just above the floor behind you. Keep a natural position with your glutes and abs contracted. Lower your torso to the front until you are looking straight at the floor. Push back to the starting position with your hips.
Finish lying on your back with your feet flat on the floor. Squeeze your glutes while raising your hips until your lower back is off the floor. Hold for twenty seconds, then you have completed my workout!