Jump-start Your Day With This Just Out Of Bed 15-Minute Workout
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Jump-start your day with this just-out-of-bed workout.
Get up and go-go-go! “If you work out before your day distracts you, your chances of exercising regularly go way up,” says sports scientist Dr Cedric Bryant. And a.m. sweating can make you sharper all day: “Exercise enhances the secretion of neurotransmitters,” says Bryant. Wake your body up with this 15-minute bedside routine, created by exercise physiologist Suzanne Meth. Warm up and cool down by jogging on the spot for two minutes.
Watch one of our staffers perform the moves:
Wakes up your core
Get on all fours with your hands in line with your shoulders and your knees beneath your hips. Inhale, lifting your head and tailbone so your spine arches slightly towards the floor. Exhale as you tuck your tailbone under, curl your back upward, and let your head hang towards the floor. That’s one rep. Do 10, moving smoothly between positions.
Wakes up your hips, glutes and thighs
Stand with your feet shoulder-width apart and your arms at your sides or hands on your hips. Step back with your left foot and sink into a lunge until your front knee is bent 90 degrees. Push back up, keeping both knees slightly bent. Continue the up-and-down movement with the left leg for 30 seconds; change legs and repeat.
Wakes up your triceps, chest, glutes, hamstrings and quads
Stand with your feet hip-width apart. Squat down and place your hands on the floor directly in front of your feet. Jump your feet back and land in a push-up position. Do one push-up, then jump your feet back towards your hands and return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat.
Leaning Side Plank
Wakes up your obliques
Stand with your left side a few feet from your bed. Bend your left elbow 90 degrees, lean towards the bed and place your forearm on the edge of the mattress, stretching your legs into side plank position (your bed’s unstable surface will make this move super-difficult). Rest your right arm on your side. Hold the position, with legs stacked, for 30 seconds. Repeat on the other side.