Many people have asked me for a workout routine they can do every morning to get things moving. Over the span of my years in the fitness and therapy fields, I have developed a routine that you can blend into your everyday morning ritual. You don’t have to follow this routine in any particular order, but this is the way I execute it:

  • First: Hit the snooze button, but not for 10 minutes extra sleep, but rather 10 minutes of abs. Start with posterior pelvic tilts (Read my post “ BACK pain” for how to perform these exercises). Hold each repetition for 10 seconds and repeat 10 times. Make sure to add an additional mini crunch to each rep. See is you can work your way up to 3 sets of 20 repetitions. Upon completion of the posterior pelvic tilts complete 3 sets of 10 repetitions of bridges. This will focus on your glutes, hamstrings and quadriceps.
  • Second:Lower Abdominals. Tuck both hands underneath your tail bone (keeping your forearms under each side of your lower back for support), straighten your legs and lift them about 12 inches from the ground. Hold for as long as you can. Repeat 2 x.
  • Third: Sit up in your bed. Now, extend one leg and gently lean forward. Hold that stretch for at least 10 seconds and switch. Repeat 5 x each side.
  • Fourth: Stand up. Perform 3 sets of 15-20 repetitions of heel lifts. This means gently rise up on your toes (calf raise).

Now you are ready to hit the bathroom.

  • Fifth: While you are brushing your teeth, perform 30 repetitions of mini squats. Do them slowly.
  • Sixth: After you finish your squats. Perform 20 pushups on the countertop
  • Seventh: Finish with a full bottle of water and a breakfast packed with protein!

 

“Muscles in the bank”

 

Dr. JEST