We’ve all had those mornings when you wake up late, time is tight, or you don’t feel like going to the gym because it’s pouring rain and blowing a gale outside. But missing your normal routine doesn't mean you have to rule out moving your body entirely.
Getting some form of movement in the morning is crucial. A quick morning stretch actively lubricates your joints, jumpstarts your blood flow, and releases lingering overnight muscle tension. Even better, it acts as a natural wake-up call, shaking off the grogginess and leaving you sharper and more alert for the day ahead.
To help you get moving without leaving the house, the Lockyer Valley team has you covered for a warm up and workout.
The 15-Minute Mini Workout
Part 1: The Warm-Up
Instructions: Perform each movement for 30 seconds. Complete 2 rounds.
- Standing Body Twists: Stand with soft knees and hands at your chest; twist your torso side to side.
- Alternating Reverse Lunges: Step backward, lowering your rear knee toward the floor while keeping your chest up.
- Shoulder Press: Stand tall with an engaged core and press your hands straight overhead.
- Walk Outs: Hinge to touch the floor, walk your hands out to a plank, lower to your stomach, and walk hands back to stand.
Part 2: The Circuit Workout
Instructions: Perform each exercise for 45 seconds. Complete 3 rounds, taking a 1-minute rest between rounds.
- Squats: With feet shoulder-width apart, drop your hips back and down, then push through your heels to stand.
- Push-Ups: In a straight-arm plank, lower your chest to the floor and press back up (drop to knees to modify).
- Russian Twists: Sit and lean back 45 degrees, floating your feet if possible, and twist your torso side to side.
- Chair Tricep Dips: Hands on the edge of a sturdy chair, lower your hips toward the floor by bending your elbows, then press up.
- Crunches: Lie on your back with knees bent; lift your shoulders off the floor toward your legs, keeping your neck relaxed.
- Plank Shoulder Taps: In a straight-arm plank, alternate tapping each shoulder with the opposite hand (drop to knees to modify).
- Mountain Climbers: From a plank position, drive alternating knees toward your chest at a brisk pace to raise your heart rate.If this quick morning workout has you craving a longer stretch workout, take it to the next level at the gym.
For a full, guided workout dedicated entirely to mobility and movement, be sure to check out our Lockyer Valley classes on our brand new Group Fitness Timetable here!
