Quick Exercises for the Morning Here are some ideas for those of you who only have a few minutes a day to exercise. Often I tell people if they do not have time to workout - they are doing too much - and that applies to a good majority of people. So regardless of the hours you keep, here are some options for you to get in quick workouts that are both affective and will wake you up whether it is done in the AM or PM after dinner. 1. Wake up with Crunches Here is an exercise that is JUST a little harder than sleeping and it WILL wake you up by doing simple movements: I do a complete crunch cycle complete with the following: - Regular Crunch: 10-20 reps - Just lift shoulder blades off the floor - Reverse Crunch - 10-20 reps - Lift hips off the floor - Double Crunch - 10-20 reps - Lift BOTH hips / shoulders off the floor simultaneously - Left Crunches - 10-20 reps - Take right elbow to the left knee - Right Crunches -10-20 reps - Take left elbow to right knee - Bicycle Crunches - 10-20 reps - Take right/left elbow to left/right knee by bicycling the legs - Plank pose - 30-60 seconds - Stomach stretch - 30 seconds THIS TAKES about 3-4 minutes 2. Jumping Jacks / Pushups Do 10 jumping jacks / 10 pushups and repeat the non-stop cycle 5-10 times depending on your fitness level. This takes 3-5 minutes if you push all 10 sets. 3. Replace Pushups with Squats If you want to add in a leg workout try replacing pushups with squats above. 4. MJDBs - Multi-Joint Dumbbells Exercises With a set of dumbbells mix in a few exercises into one movement: - Bicep curl, military press, tricep extensions - do 10-15 reps - Squats, bicep curl, military press, tricep extension - do 10-15 reps - Squat thrust, pushup x 5, stand up, bicep curl military press, tricep extension - 5-10 reps Check this out for related pictures of exercises. If you select one of these to do it only takes about 30 seconds per set. Mix in a few sets of each exercise and you have completed a challenging and effective full body workout cycle. 5. CARDIO Option You can skip all the above and just run, bike, walk, elliptical glide, or row for 15-20 minutes or you can add in a quick burst of cardio for the remaining time you have.
Posted on: Tue, 11 Mar 2014 14:13:35 +0000
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