Begin your day with a wake-up workout. When you need to be stimulated for the entire day, we suggest practicing in the morning. There are many reasons why working out in the morning is better. First, it gives you a lift. Many individuals that practice in the morning say that they don’t feel as hungry as they usually feel in the morning. When you have a specific time that you do your workout, you’re really anticipating something that makes you like yourself. Today we’ll be sharing a simple wake-up workout that you can fit in just before your morning espresso.
If you are in a hurry and also you are not able to do the workout, it’s O.K.! Simply ensure you get in your 10-minute walk in the day for a lift of vitality!
WORKOUT OF THE WEEK: THE WAKE-UP WORKOUT!
Overhead stretch
Expand your arms over the head, stretching the body from your fingertips to your toes. Take 3-4 breaths.
Knee to chest stretch
Take one knee and bring it to your chest, while the other leg is bent. Try not to tense your neck or raise your head. Take 3-4 breaths. Rehash with the other knee.
Hamstring stretch
Get a handle on one leg and draw it towards you, and straighten the leg as much as you can. The other leg should be flat. Take 3-4 breaths. Rehash with the other leg.
Knees to chest
You should bend the knees, grasp the legs and bring both knees to the chest. You should take 3-4 breaths.
Knee rolls
Bend the knees and roll them together to one side. You should take 3-4 breaths.
Trunk rotation
While your shoulders are back and down and your feet are parallel, pivot your abdominal area to one side and try not to move your hips. Rehash 6-8 times, taking a breath on each side.
Chest stretch
Your hands should be on your hips and your shoulders should be back. Then, push the chest out and up. Take 3-4 breaths.
Upper back stretch
Extend the arms out before you at a shoulder level and clasp the hands. Round your back and look down. Take 3-4 breaths.
Seated hamstring stretch
Both legs should be hip-width separated and straight, and you should sit upright. Then, twist from the hips and bring the chest to the thighs. Your back should be straight. Take 3-4 breaths.
On-the-spot power walking
Walk for around half a minute, raising the heels to the butt while you bend and unbend the elbows, keeping them by your sides.
Squats
Your feet should be shoulder-width separated and parallel with one another. Then, lower yourself until the thighs become parallel to the floor and go back to the starting position. Do 8-10 slow squats.
Side stretch
You should put your hands on the hips and cross one leg in front of the other. Then, raise one arm and reach towards the other side. Hold for 3-4 breaths. Do the same thing on the other side.
Forward Bend
Your feet should be hip-width separated and parallel. Then, twist from the midriff, bringing the chest to your thighs, while the back and the legs are straight. Hold for 3-4 breaths.
Here are some pre-workout and post-workout snacks:
Pre-Workout Snacks:
- Quinoa
- Oatmeal with Apricots
- Fruit Smoothie
- Greek Yogurt
- Dried Fruit
- Apple Chips
- Rice Cakes
- Popcorn
Post-Workout Snacks:
- Hard Boiled Eggs and Dried Fruit
- Almond Milk
- Protein Bar
- Chocolate Protein Pudding
- Pistachio
- Piece of Fruit