10 MINUTES MORNING WORKOUT:
Mornings are busy as always….but if we can take out atleast 10 minutes and devote it to our body, it will make us stronger, healthier and happier physically and mentally.
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| RUN! RUN! RUN! |
Taking this 10 minutes out before heading to work,school,office or anywhere builds a habit , a routine that you are gonna love as you see the progress. Then you wouldn’nt hesitate doing workout for even more than 30 minutes!
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| GOOD MORNING WITH A GOOD EXERCISE! |
To be sure, have a checkup with your doctor in case you have any doubt while starting a new workout regime. Then follow these steps
WARM UP
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| ROPE SKIPPING!!!! |
We will start with warm up exercises, each exercise for 45 seconds …. a total of 2 minutes…choose any of the following
- JUMPING JACK
JUMPING JACKS!!! - HIGH KNEES
HIGH KNEES AND FLOOR TOUCH &JUMP - FLOOR TOUCH AND JUMP
- ROPE JUMPING(without a rope)
ROPE SKIPPING WITHOUT ROPE!
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Follow these with some dynamic stretching such as
- ARM CIRCLES
ARM CIRCLES… - NECK ROTATION
- LEG SWINGS
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Lets start our workout…How to do it?
- do each exercise for 45 seconds…
- take rest for 20 seconds
- move on to the next workout..…
FULL BODY PUSH UPS / KNEE PUSH UPS
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| KNEE PUSH UPS!!! |
- First lie over the mat so that you face the mat. keep your hands on the sides
- now, bring the hands in line with your chest and lift the body
- breathe in while lifting the body ( toes with the ground) and breathe out when you finish the push up i.e. when you come down
- for knee pushups, fold the legs and lift the body with the support of the knees.
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| FULL BODY PUSH UPS!!! |
SQUATS
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| SQUATS!!! |
- At first stand at a distance of shoulder length with the feet pointing outwards
- hands can be folded and should be touching the chest or, hands should be open and parallel to the ground.
- with this position breathe in and go down , as much as you can and up . As you go up breathe out.You can breathe out via mouth .
BEAR WALK
- Start with a standing position
- keeping your legs straight bend forward and walk your hands to a high plank position.
- immediately walk out your hands to the initial position
GLUTE BRIDGES
- On a yoga mat, lie with your knees bend. feet should be flat and arms on the sides.
- Engage the core and glutes and while pressing your feet into the floor , lift the hips.
- lift untill body is in straight line with shoulder and the knees, the hand should be on the side
- hold this position for 3 seconds
MOUNTAIN CLIMBING
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| MOUNTAIN CLIMBING!!! |
- Start with the push up position .
- fold the right leg and bring it closer to the abs(left leg straight) , alternately with the left leg(right leg straight)
- It should be done fast
PLANK
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| PLANK…. |
- Start with the push up position but in this case fold the hands and brirng forward and with the support of the elbow lift the body.
- hip should be in parallel to the ground and look straight.
- hold the position
- breathe normally
COOL DOWN
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| COOL DOWN….. |
After doing these workouts cool down your body with static yoga poses or streches like
- few deep breathing followed by Padahastasana
PADAHASTASANA…. - next , doing the butterfly pose
BUTTERFLY POSE!!! - followed by Bhujangasana
BHUJANGASANA!!!
- Lastly Shavasana
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| SHAVASANA… |
BENEFITS OF DOING MORNING WORKOUTS
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| GET YOUR BODY MOVING EVERYDAY!!!! |
- Doing exercise specially in the morning makes us feel energetic, the blood flow increases making our efficiency to do a work better.
EXERCISE IS A NECESSITY!!! - It increases focus, concentration and keeps you positive the whole day.
- It helps your body perform according to our body clock and the stress level gets minimized.
GO FOR A JOGGING WITH YOUR PARTNER!!!
- 10 min of daily workout keeps us active and makes us productive the whole day.
GET UP AND GO FOR IT!!!! Read More: Dumbbell leg workout for weight loss!!!
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