struggle for most people. However, give it a chance and you will see how it transforms your body. This morning circuit workout will allow you to work out easily and effectively in your own house. You should aim to complete 3 rounds of the following circuit. Perform 10 to 12 reps of each move in the first set, 12 to 15 reps in the second set, and 15 to 20 reps in the third set. By the end, you’ll feel stretched, energized, and ready to take on the day.
Begin a good morning with Good Morning exercise is never a bad idea! When done properly, the Bodyweight Good Morning is a great move that can help strengthen the entire posterior chain by building up the spinal erectors, lower back, hips, glutes, and hamstrings.
START: Stand with your feet with shoulder width apart and slightly bend at your knees. Place your hands behind the back of your head.
FINISH: Keep your backside fixed, rotate at your hips to bring shoulders towards the floor. Keep your abs and back muscles tight during this exercise; do not arch your back. Stop when your chest is just past parallel with the floor. Maintain a strong core, return back to a standing position.
Around The Clock Lunge
Instead of just lunging straight forward, try this exercise to hit your legs from every angle. This movement will include lateral and side lunges that will hit your quads and glutes from multiple angles, leading to better flexibility, range of motion, and muscle growth.
START: Place your hands on your hips and standing with feet hip-width apart.
FINISH: Lunge forward with your left foot and lower until your left knee forms a 90-degree angle. Return to standing. Next, take a big step or lunge out to your left with your left leg. Your right leg will remain straight while your left leg bends to nearly a 90-degree angle at the hip and knee. Return to standing. Finally, lunge backward with your left leg so that your left and right knees each form a 90-degree angle. Return to standing to complete one repetition.
NOTE: When performing this exercise, make sure that your necklines up with your spine. You also want to make sure that your knees never go past your toes. The clock lunge works your glutes, inner thighs, hamstrings and quadriceps muscles. It also engages your abdominal muscles to keep you balanced.
Wake up your whole body in the morning with Inchworm Push-Up. This exercise is a multi-joint, dynamic warm-up move that increases strength and muscular endurance throughout the entire body with an emphasis on the shoulders and core.
START: Stand with your feet close together. Keep your legs straight, stretch down and put your hands on the floor directly in front of you.
FINISH: Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight. Keep going until your body is parallel to the ground in a pushup position. Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time. Continue walking until your feet are by hour hands, keeping your legs straight as you do so.
Hollow Body Hold
It’s time to let your morning lazy abs work! The stronger and more stable you are in the position, the better you’ll be at transferring force from your upper body to your lower body without any energy leaks. The foundational position teaches you to brace your abdominals and create total-body tension—two skills that are integral to the sport.
START: Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
FINISH: Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact.
NOTES: Keep the abs and butt tight at all times. Your back is rounded, pelvis tucked under. The arms are extended next to the ears and the toes pointed slightly in front of the body.
Side V Up
The oblique muscles are crucial to core strength as it is a part of the entire picture of your core. Side V Up is a core exercise that strengthens your oblique as well as the other muscles of the core including your transverse abdominis and medial glute. If you learn how to do Side V Up, you will feel the burn in your belly the next day!
START: Lie on your right side, with your left hand behind your head and your right hand on the floor.
FINISH: Roll slightly back onto your glute, like your sitting on the back pocket of your blue jeans and lift legs a few inches off the mat. Bring top hand behind the head so the elbow is also bent. Lift legs up bringing your knees to your elbow while at the same time crunching your elbow toward your knee. Squeeze your waistline with each lift & switch sides.