Quick Morning Workout

WAKE UP, Sleepyhead!!

Image source: ww.telegraph.co.uk

Image source: ww.telegraph.co.uk

It’s Time for your Quick Morning Workout!

Duration: Less than 20 minutes!

Step 1: Warm-Up (6 minutes)

Arm Circles: 30 seconds

Chest Expander: 30 seconds

http://youtu.be/oBy28yST0jg via JakesHomeWorkouts

Calf Raises: 30 seconds

Running in Place: 30 seconds

High Knees: 30 seconds

http://youtu.be/bZUfaLxJ36M via Howcast

Butt Kicks: 30 seconds

http://youtu.be/D_qMNWY0tHo via Howcast

Backward Lunge with Front Kick: 30 seconds

http://youtu.be/FfOlFzHyCbs via Howcast

Squat and Reach Overhead: 30 seconds

Lunge Jumps: 30 seconds

http://youtu.be/y7Iug7eC0dk via Howcast

Side Lunges: 30 seconds

Jumping Jacks: 30 seconds

http://youtu.be/UpH7rm0cYbM via Howcast

Windmill: 30 seconds each side

http://youtu.be/gGlMXTkU9XQ via Brook Burke-Charvet

Step 2: Foam Roll + Stretch (6 minutes)

Inhibit Calves: 30 seconds minimum each side

Image source: www.nasm.org

Image source: http://www.nasm.org

Standing Calf Stretch: 30 seconds minimum each side

Image source:  NASM

Image source: NASM

Inhibit Hip Flexor: 30 seconds minimum each side

Image source: www.nasm.org

Image source: http://www.nasm.org

Kneeling Hip Flexor Stretch: 30 seconds minimum each side

Image source:  www.nasm.org

Image source: http://www.nasm.org

Front of Neck Stretch (Sternocleidomastoid): 30 seconds (rotate to other side at 15 seconds)

SCM

 

Back of Neck Stretch (Levator Scapulae): 30 seconds (rotate to other side at 15 seconds)

Levator Scapulae Stretch

Step 3: High Intensity Interval Training Circuit (4 minutes)

Squat Jabs: 20 seconds

http://youtu.be/snzR9pnFvac via Sworkit

 Rest/Transition to Next Exercise: 10 seconds

Squats: 20 seconds

http://youtu.be/UXJrBgI2RxA via Howcast

 Rest/Transition to Next Exercise: 10 seconds

 Mountain Climbers: 20 seconds

http://youtu.be/nmwgirgXLYM via Howcast

 Rest/Transition to Next Exercise: 10 seconds

Push-Ups: 20 seconds

Standard: http://youtu.be/Eh00_rniF8E via Scott Malin

Modified: http://youtu.be/Q7cPaJZoOng via Howcast

 Rest/Transition to Next Exercise: 10 seconds

Pivoting Upper Cuts: 20 seconds

http://youtu.be/pp7cb26ew1s via Sworkit

 Rest/Transition to Next Exercise: 10 seconds

Steam Engine: 20 seconds

http://youtu.be/fvPGLy95p4s via FitStudio

 Rest/Transition to Next Exercise: 10 seconds

 Hip Raise, or Floor Bridge: 20 second hold, or lift and hold for a 5 count, 4 times

http://youtu.be/oje869YCAL4 via Howcast

Rest/Transition to Next Exercise: 10 seconds

 Scissor Kicks: 20 seconds

http://youtu.be/WoNCIBVLbgY via Howcast

 Rest: 10 seconds

Do you have extra time?

Perform 1 – 2 more sets, followed by foam rolling and stretching largest muscle groups (chest, back, shoulders, butt, thighs)

Step 4: Hydrate! Eat 2:1, Protein to Carb within 30 minutes!

A Quick Protein Shake Will Suffice!

Image source: www.dotfit.com A Quick Protein Shake will Suffice! Try dotFIT's Whey Smooth Today!

Image source: http://www.dotfit.com
Try dotFIT’s Whey Smooth Today! 

 

 1 – 2 Scoops of dotFIT Protein Powder of your choice with 8 oz. of water, shake, and go!

Image source: www.dotfit.com

Image source: http://www.dotfit.com

 

 

 

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
This entry was posted in Core Strengthening Exercises, Daily Workout, Inspiration and tagged , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink.

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