Exercise in the morning will help you get some exercise before the daily grind starts to distract you and give you reasons not to. You can incorporate almost any exercise into your morning routine as long as you ease into it and avoid pushing yourself too hard too soon. Other easy habits you can adopt, such as going to bed early and keeping your alarm clock out of your bed’s reach, can help you stay on track with your routine and avoid going back to bed to sleep.
Warm Up
Do something to get moving and get ready to exercise before you begin. You can warm up in the following ways:
- Go for a brisk jog around the block or spend ten minutes on a stationary bike with low effort.
- For five minutes, jump rope.
Squats
Combinedly strengthen your knees, hips, and legs. With your toes pointed forward, space your feet slightly wider than hip-width apart. Straighten your arms in front of you. Squat down until both knees are at a 90-degree angle. Then, push off with your heels to stand up straight again.
- Start out by limiting yourself to two sets of 15 reps each. Then, either add reps to each set or include an additional set with 15 repetitions in your workout.
- As your strength and flexibility increase, squat down lower for a harder position.
Strengthen additional leg muscles with lunges
Pay attention to your glutes, hamstrings, and quadriceps. In front of your shoulders, place your feet. Keep your hands on your hips.
Take one step forward and place your knee perfectly over your toes. Your second knee should be practically parallel to the ground when you do this. With the toes of your forward foot, push yourself back into your starting position. Utilize your other leg to continue.
Start with one set of sixteen repetitions, eight on each leg. Increase the reps as you become more acclimated to each set. Aim for 12 reps on each leg for a total of 24.
Be careful not to push yourself too hard during this exercise. Limit the amount of repetitions. To ensure that you only perform lunges once every other day, be careful to space out your sets.
Push Ups
Along with your chest and shoulder muscles, work on your triceps. Lay on your stomach first. Extend your arms after placing your hands beneath your shoulders.
Only your toes and hands should now be in contact with the ground as you raise your body to the position you started in. Reducing your body once more while breathing in. Now, while simultaneously exhaling, “push up” with your arms.
Start out with a reasonable number of sets. Verify that your arms are in control of both the ascent and descent rates.
Reduce the number of reps per set until you can control each entire rep again if you are so exhausted that you are letting gravity do the work for you.
Put your knees down to help develop your strength if you are unable to complete a full push-up. You can strengthen your arms, shoulders, and core by remaining in the “plank” position at the top of your push-up.
Jumping Jacks
With your arms at your sides and your toes pointed forward, stand with your feet shoulder-width apart. Then, leap while separating your feet from one another from your toes.
Raise both of your arms till they touch over your head, to either side. Jump once more, bringing your feet back together and your arms back down to your sides, after landing with them slightly wider than shoulder-width apart.
Start by doing jumping jacks for a full minute. Once the first minute is completed with ease and little exhaustion, add another. Up until you achieve your target amount, keep adding 1-minute increments.
Calf Raises
Calf raises are a fantastic exercise for calf definition and leg strength development. To perform calf raises, stand on a step or other elevated surface with your heels dangling off the edge and your balls of your feet on the step.
your abdominals in. Raise your heels so they are higher than your feet’s balls. Holding this position, lower yourself. Repeat.
Build your Biceps
With a dumbbell in your hand and your forearm extended in front of you, sit down and place your elbow on your thigh, just behind your knee.
Then, without moving your elbow, “curl” the weight by raising the dumbbell to your shoulder-level. As you do this, inhale deeply, and then exhale as you drop the weight.
One set of 10 reps for each arm should be your first exercise of the day. Before swapping arms, finish the complete set with one arm. Add more reps as the sets get easier, or alternate between the arms with multiple sets of 10 reps.
Try standing up instead of sitting down as your muscles grow to strengthen other muscles in your legs, hips, and core that support your body during lifts.
Build your Triceps
Stands with one leg in front. Flex your torso forward while maintaining a flat back. Hold a dumbbell in each hand, maintaining them parallel to your body and your elbows bent.
When performing the kickback, keep your upper arms stationary, straighten your elbow, and bring your lower arms as far back as you can. Bent elbows in the starting position as you repeat.
Stands with one leg in front. Flex your torso forward while maintaining a flat back. Hold a dumbbell in each hand, maintaining them parallel to your body and your elbows bent.
When performing the kickback, keep your upper arms stationary, straighten your elbow, and bring your lower arms as far back as you can. Bent elbows in the starting position as you repeat.
Do High Knees
With the exception of lifting each knee to at least hip height, high knees are similar to stationary jogging. Your arms should follow this motion naturally. You should only have the balls of your feet in contact with the ground.
Jogging
Attempt a 30-minute run at 5 mph. Whenever necessary, start out by simply walking. To get adjusted to your daily routine, first go outside for a quick 10-minute walk. Increase the time every day in 5-minute increments.
Divide your walk into periods of running and walking when you’re ready. Repeat a minute of jogging with four minutes of walking. Once you can jog for 30 minutes without stopping, gradually extend the time you spend jogging and shorten the time you spend walking.
In addition to your other activities, you can either include jogging to your daily program or alternate days of jogging with other workouts.
