A morning workout routine that will help you kick the snot out of your day
Stop the alarm, flip on a light, and do this workout to get your day started right. Morning workouts should ease into movement, so this workout is designed around easing into your range of motion, leading to some cardio and strength work.
You’ll need:
- Some light weight dumbbells
Dynamic Stretching
Traditional stretching is static, meaning you bend into a position and hold it, stretching the muscles. It is not recommended to do this without warming up first. Dynamic stretching puts your body through a range of motions, preparing it for more intense physical activity.
Step to Knee Raise
Get a stable chair or workout platform, about 2 feet tall. Start with one foot up on the platform, with your other foot on the ground. Your weight should be on your foot on the ground. Transfer your weight to the front foot, and lift yourself onto the chair, raising the foot that was on the ground up to a high knee position. Repeat this movement ten times, switch to the other leg, and do it ten more times. See example.
Squat to Dumbbell Press
Hold two dumbbells in front of your chest, with elbows bent, with the dumbbells touching your chest. The weight is up to you, but start light. Go into a squat position. Stand up, and extend your arms into a press, lifting the dumbbells over your head. Repeat this movement ten times. The movement should be smooth, with no jerky transition.
Raised Plank With Dumbbell Pull
Get two lightweight dumbbells, preferably with a flat edge on the bottom. Go into a pushup plank position, with arms fully extended, and rest one dumbbell in each hand. Complete a pushup and lift one dumbbell up into your chest. Complete another pushup and lift the other dumbbell. Repeat this movement 10-15 times.
Here is an alternate version of this workout.
Dumbbell Swing
Bend your knees into a squat position and hold one dumbbell between your knees with your arms fully extended. As you lift out of the squat, raise the dumbbell out and away from your body to about chest level, keeping your arms straight. Control your movement back down to the starting position. Repeat ten times.
To increase your chances of actually working out in the mornings, be sure to put on your workout clothes within five minutes of waking up. If you’re looking to mix up your morning workout, try easing into movement with some of these simple exercises:
- Go for a walk
- Go for a swim
- Do a workout video
- Ab workout
- Full-body workouts
- Wide-legged high knees
- High knees
- Feet touches
- Cut-throat pushups
- Pushup with shoulder taps
- Jump squat
- Side lunge
- Plank pendulum
- Walk outs
A Good Morning To You
How Good Mornings Depend On the Night Before
Why are mornings so hard? Because you have to build up motivation to actually get up and do stuff. That’s why mornings go better when you’ve prepared the night before. So to help make your morning workout routine a little easier, try doing these simple preparations the night before:
- Set out your workout clothes.
- Set out your clothes for the rest of the day.
- Put a towel over your windshield so you don’t have to worry about frost in the winter.
- Decide what you’ll have for breakfast and know where the ingredients are.
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