7 Day Morning Workout Challenge

October 31, 2015

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I always workout at the same time each day. That time happens to be 9:30am. Not too terribly early, but after waking up a toddler, making breakfast, doing a little work, etc., the last thing I would rather do is workout early in the day. Before baby, I always worked out at 5:30 am, so I am no stranger to early morning workouts.

I have found that early morning workouts help you stay accountable and on track because if you do your workout first thing, you are less likely to “put it off later.” Starting your day with exercise will boost your metabolim for the entire day and help you feel more energized for work (or whatever you gotta do).

Here is a fun little workout that you can do in addition to my 12 week home workout bundle!

Also, be sure to follow me on Instagram for free recipes, diet tips, workout videos, and motivation.

The 7 day workout challenge will help ease you into a morning habit. Sure, you have heard that it takes 21 days to form a habit, but 7 days is a great start!

What to do: Choose 5 exercises to perform for each morning. Perform each exercise for one minute with no rest in between. Once your round is complete, rest 30 seconds and repeat for a total of 3 rounds (or sets) of each exercise.

What you will need: yoga mat

Exercises to choose from:

Lunge Kicks

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  • Stand with feet hip-width apart, arms by sides, elbows bent.
  • Lunge forward with left leg while swinging right arm forward and left arm back.
  • This completes one rep. Alternate sides.

Squat Jumps

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  • Squat down until your knees are bent about 90 degrees.
  • Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat.
Mountain Climbers
  • Start the exercise by lying face down on the floor.
  • Straighten out your arms and then touch your knees down to the ground or floor.
  • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

Single Leg Plank

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  • Get on the floor and prop yourself up with your toes flexed underneath you and your elbows under your shoulders, shoulder blades back and down.
  • Your body should form a straight line. Brace your abs and lift your right leg up about 30 centimetres.
  • Balance your body weight on your forearms and the stabilizing leg. Hold for up to 60 seconds. Switch legs and repeat on the other side.

Chair Dips

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  • Sit on the edge of a chair with your feet positioned together.
  • Place your hands in the edge of the edge with your knuckles facing out.
  • When you do the dips, don’t flex your arms to more than 90 degrees.
  • Keep your abs and butt tensed during the exercise.
  • Slowly lower yourself and then push back up again.
  • Breathe in as you go down and out when you push away.

Glute Bridges

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  • Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
  • Pushing mainly with your heels, lift your hips off the floor while keeping your back straight.
  • Breathe out as you perform this part of the motion and hold at the top for a second.
  • Slowly go back to the starting position as you breathe in.
Burpees
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
Plank Jacks
  • Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
  • Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.

 

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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