Workout designed by Holmes Place Expert Panagiotis Kostopoulosįind the perfect playlist for your morning workout right here. Gently contract your core and lift your hips and knees off the floor. Place your right elbow directly under your shoulder to prop up your torso and align your head with your spine. Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on the top of each other. Step forward with your rear foot, repeating the lunge on the opposite leg. Drive through the heel of your lead foot and extend both knees to raise yourself back up.

Your posture should remain upright and your front knee should stay above the front foot. Descend until your rear knee nearly touches the ground. Step forward with one leg, flexing the knees to drop your hips. As you squat keep your head and chest up and push your knees out.īegin standing with your feet shoulder width apart and your hands on your hips. Quickly reverse the motion until you return to the starting position. Continue down to full depth, if you are able. Begin the movement by flexing your knees and hips, sitting back with your hips. You can place your hands behind your head. Stand with your feet shoulder width apart. Do crunches variations touching the opposite knee with extended arms. Pull up from the floor reach a 90-degree angle. Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Tighten your abdominal muscles gently by drawing in your belly button to your spine. Sit-up variations: 3 sets of 15 repetitionsįor the ‘original’ sit-up have your knees bent and the balls of your feet placed flat on the ground. Breathe out and press your upper body back up to the starting position, squeezing your chest. Lower downward until your chest almost touches the floor as you inhale. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms’ length. Perform using a bench or with a stability ball if a bench is unavailable.

3 sets, 10 reps (alternating, 5 reps per side, no rest) Exercise ball hip thrust. The arms should be directly under the shoulders with the entire body in a straight line and the back completely flat neither arched, nor rounded. Perform the exercises in order, resting as little as possible between movements and up to 1 min. You take a pushup like position with the body’s weight on forearms, elbows and toes. Warm up: myofascial release/ pain relieving stretchingīegin your workout by stretching and elongating your muscles. It will also be a way to kick-start your day, enhancing your metabolism, improving your energy levels and realizing the endorphins that will set the happy mood that will last for the rest of the day. The first one is: you’ll get it out of your check-list and no one will take that ‘own time’ away from you. There are plenty of benefits to an Early Morning Workout.

Morning total body pump routine