Not a morning person? Add a little movement to your routine to wake up! This quick and easy workout can be done upon waking, equipment free. Working out in the morning is thought to help boost metabolism and improve energy levels throughout the day. Try these simple moves to get your blood pumping and ease into the day.
Quick Morning Workout
This workout is meant to be done shortly after waking. With no equipment needed, you can do these exercises almost anywhere. Work your way through 1–2 sets before moving on with your morning.
Double Leg Lift
Start by lying flat on your back with your legs together and arms at your sides. With palms facing down, slowly lift both legs off the ground until they are overhead forming a 90-degree angle with the ground. Pause for a few seconds before lowering your feet back to the ground. Move slowly, taking at least 5 seconds in transition to feel your core working and legs stretching. This completes one repetition (rep). Repeat 10–15 times to finish one set.
Roll over onto your hands and knees in table pose. As you inhale, lift and extend your right arm and left leg so they are stretched aligning with your back. Exhale and return to table pose. On the next breath switch sides and reach out with your left arm and right leg. Return to table pose to finish one rep. Repeat the motions 10 times to complete one set.
Start in plank pose with your arms extended. Keeping your toes planted, lift your right arm and rotate your torso so that your fingers are reaching towards the sky forming a 90-degree angle with the floor. Look up towards your hand and hold the pose for a second or two before returning to plank pose. Repeat on your left side, rotating the opposite direction. This completes one rep. Continue for 10 reps to finish one set.
Stay in plank pose as you move into this cardiovascular workout. From plank pose you will pull your right knee in as close as comfortable to your chest, lightly touching your toe to the mat. Make sure you keep your hips tucked and back flat, roughly maintaining plank form. Then in one motion, switch legs — extending your right leg back and pulling your left knee in towards your chest. This is a mountain climber. Continue performing mountain climbers for 30 seconds.
Move to a standing position. Stand tall with your feet planted shoulder-width apart. Lift your right leg, bending the knee, and rest your foot on your inner left thigh. Raise both hands overhead touching palms. Focus on keeping your left leg and back straight as you take deep breaths in and out. Stay in tree pose for 20 seconds before returning to a standing position. Repeat the pose with your left leg, holding for 20 seconds.
Reverse Lunge and Kick
Start in a standing position. Lift your right leg and step backwards into a reverse lunge, with your left knee bent at a 90-degree angle and your right knee hovering above on the floor behind you. As you lift back into a standing position, kick your right leg in front of you and reach out with your left hand. Try to kick your toes to touch your hand. Return to a standing position to complete one rep. Continue for 10 reps before switching sides. Repeat with the left leg for 10 reps to complete one set.
Reach and Toe Touch
Remain in standing position for this soothing stretch. Start with your feet shoulder-width apart and hands resting at your sides. As you inhale, reach your arms overhead and look towards the sky. As you exhale, bend at the waist and stretch towards your feet, keeping your legs straight. This completes one rep. Focus on breathing deeply and feeling the stretch with each breath. Continue for 20 reps to finish one set.
Stand with your feet shoulder-width apart or slightly wider. Sit back into a squat position. You may want to keep your arms in front of you for balance. Your thighs should be near parallel to the ground, knees stacked over your feet, and back straight. Press your weight into your heels as you engage your core and rise. Don’t just return to a standing position, use your momentum to jump up explosively. Try to land as softly as possible. This concludes the first rep. Repeat 10 more times to complete one set.
Carry this energy with you through the rest of the day! Don’t forget to accompany fit efforts with a healthy diet. Consuming lean proteins and complex carbohydrates post workout will help muscles recover and give your body the fuel it needs. Too busy to make breakfast in the morning? Grab a Svelte® organic protein shake. Each ready-to-drink bottle is filled with 11 grams of plant-based protein, 20% of your daily-recommended fiber, and just 6 grams of sugar for sustained energy.
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