As the winter drags on and the days get colder, the sound of the alarm clock in the morning becomes more and more irritating and dreaded by everyone.  The instant reaction is to hit the snooze button, roll over, and try to enjoy the last few minutes under the warmth of the comforter.  A great way to get a jumpstart on your day, kick-start your metabolism, and boost your energy is to avoid the snooze button and do a quick little workout.  Before you eat breakfast or have your morning shower, take about 10 minutes to get your body moving and you will feel more energized all day!  Many complain they have no time in the morning to do anything but get dressed and leave the house, but you can do this workout in your pyjamas and your don’t even need to put on shoes.  Tomorrow morning try waking up 10 minutes earlier to help improve your health and fitness level, clear your head, and prepare for the busy day ahead.

Complete this routine by moving through the exercises without a break.  Depending on how much time you have, perform the routine 1 to 3 times up to 6 days per week.

Warm-Up

• High Stepping-Bring alternating knees up to waist level for 1 minute
• Torso Twist-Stand with feet shoulder width apart and gently twist your torso from side to side.

Routine

1.)  Jumping Jacks                               50

2.)  Body Weight Squats                    20       

Stand with feet shoulder width apart and sit into the squat until your thighs are parallel to the floor, ensure your knees do not extend beyond your toes.

3.)  Alternating Forward Lunges        20

Step forward with one leg and perform a lunge until your front thigh is parallel to the floor and both knees are at a 90 degree angle.  Push off your front leg, bringing your body back to an upright position and repeat with opposite leg.

(Alternate the next 2 exercises and perform each 3 times before moving to exercise 6)

4.)  Plank                                             10 Seconds

With chest facing floor and back held straight, prop yourself on forearms and toes, engaging your abs and glutes.  Hold your body stable with back straight for 10 seconds.

5.)  Mountain Climber                         10

Move into a push-up position on your hands and feet with elbows and legs straight.  Engage your abs and gluts to stabilize your body while raise 1 knee up to your chest at a time.

(Alternate the next 2 exercises and perform each 3 times before moving to exercise 8)

6.)  Push-Ups                                      5

Either perform on your hands and toes, or for those just starting out perform off of your hands and knees.

7.)  Burpees                                         5                             

Begin in a squat position with your hands on the floor, kick your feet back into a push up position, jump back into the squat position with your hands on the floor, then bring your body to standing upright position and repeat as fast as possible.

8.)  Triceps Dips                                  10

Sit on a chair, the couch, or side of the bed and begin with hands next to hips.  Lift onto your hands and bring your hips forward, then lower your hips down (close to the chair) until your elbows are at 90 degrees, raise back up and repeat.

If you have any questions regarding proper form in each exercise email Michelle@CORE-Condition.com.

Michelle Roots BA Kin, CSCS

www.CORE-Condition.com