Morning Workout: Total Awakening

By Top.me
Top.me

Look great, feel healthy and live happy with Top.me.

Lazying in bed while waiting for your toast and coffee to be ready? Instead, jump off for a quick morning workout, and start your day with energy.

This workout will help you to wake up and energize your body for the whole day. You don’t need any equipment and it won’t take you more than 10 minutes. 

Do each exercise without any break, at the end, rest for one minute and stretch.

Jumping Jacks

Jumping Jacks are easy movements that burn calorie, tone your body, make you energetic. 

Jumping Jacks

  1. Stand straight with your arms at the sides, feet close together and straight.
  2. Bend the knees and jump at the same time spreading your arms and legs simultaneously. Lift your arms to reach the ears and also open the feet wider than your shoulders’ width. Do this as fast as possible.
  3. Touch or clap your hands just above the head. Bring your hands back to the sides and your feet close together when returning back.
  4. Repeat for 60 seconds.

Air Squats

Air Squats

  1. Keeping your head upward and looking forward, slightly bend at your knees and push back your hips then lower your body slowly to the floor.
  2. Slowly lower your body until your quads are parallel to the ground then hold for a count feeling a stretch in your muscles.
  3. Return back up to the starting position and repeat for 60 seconds.

Bodyweight Lunges

Bodyweight Lunge

  1. Start off standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips.
  2. Squat down so that your front leg is parallel with the floor and hold for a count.
  3. Return back to the starting position.
  4. Repeat for 60 seconds.

Tricep Dips

This easy bodyweight exercise will perfectly tone your triceps.

Seated Tricep Dip

  1. Start off  by positioning your hands shoulder-width apart on a secured bench, chair or sofa.
  2. Extend your legs out in front of you or slightly bend them.
  3. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Keep your back close to the bench.
  4. Then straighten your elbows, returning to the starting position. 
  5. Repeat for 60 seconds.

Kneeling Push-Ups

Build a strong chest, arms, core and back with these simple Push-Ups

Knee Pushup

  1. Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart.
  2. Slowly draw your abs in, inhale and raise your body off of the floor on your knees until your arms are straight, keeping your head and neck level with your body as this will be your starting position.
  3. As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles.
  4. Hold for a count at the bottom position and then return back up to the starting position.
  5. Repeat slowly for 60 seconds.

Frog Sit Ups

Frog Sit Ups

  1. Begin in a sit-up position on a floor or mat.
  2. Have your legs spread out but connected with the soles touching each other.
  3. Cross your hands on your chest.
  4. Do a crunch while keeping your feet together.
  5. Do for 60 seconds.

Stretching Exercises

Do each exercise for 60 seconds.

Neck and Shoulders Stretches

Shoulder and Neck Stretch

  1. Turn your head to left shoulder and hold this position for about twenty seconds.
  2. Relax for a couple of seconds and then roll the shoulders to the back and then roll it to the front.
  3. Lift the shoulders to the ears keeping the muscles tense and then let the shoulders drop fully.
  4. Repeat with the other side.

Lying Quad StretchLying Quad Stretch

  1. Roll on your left side positioning your head up on your left hand.
  2. Bend your right knee and hold onto the top of your foot with your right hand. Pull your heel toward your bum. For more balance, bend your bottom knee.
  3. Hold for 30 seconds, pressing your hips slightly forward to increase the stretch.
  4. Then release the stretch, turn to your right side, and stretch your left quad.

Hamstring Stretch

Hamstring Stretch

  1. Lay flat on your back, lift the right leg up with your left leg extended in front of you.
  2. Slowly pull the right leg towards your core helping with your hands.
  3. Hold for 20-30 seconds and then switch legs.
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