7 DAY MORNING WORKOUT CHALLENGE

One of the most important things in workout, is to workout at the same time every day. The best time to exercise is early in the morning, because it will improve the work of the metabolism, and you’ll feel more energized through the day.

Choose 5 exercises and perform every morning. No rest, 1 minute. When you complete the round, make a break of 30 sec. and repeat 3 sets of each exercise.

  • Lunge kicks

Start with a standing position, feet hip width apart. Bent your elbows, place your arms at the sides. Lunge forward with your right leg and swing your right arm back and the left one forward. Switch sides.

  • Squat jumps

Squat down to bring the knees in a 90 degrees position. Swing your arms over your head and jump upward as high as you can. Gently bend your knees when you land and go down into a squat.

  • Mountain climbers

Lay down, face on the ground. Straight out your arms, and make sure you touch the floor with the knees. Keep your hands under the chest shoulder width apart and make sure your legs are stretched out. Stretch out your left leg for stability. Bend your right knee, and push it straight to the right hand. Return to the starting position. Do the same with the opposite side.

  • Single leg plank

Start in a plank position. Make sure your toes are flexed underneath you and your elbows are under your shoulders. Form a straight line with your body. Engage the abs and raise the right leg up. Hold this position for 1 minute. Switch sides, and repeat with the left leg.

  • Chair dips

Sit on the chair edge and place your feet together. Put your hands on the edge and face out your knuckles. Do not flex your arms more than 90 degrees while doing the exercise, and engage your butt and abs. Lower down slowly and go back up. Inhale – going down, exhale – pushing up.

  • Glute bridges

While laying on your back, bend your knees and place your hands at the sides. Feet at shoulder width apart. Use your heels to push, raise your hips, and keep your back straight. Hold for 3-4 seconds while you’re up. Return to the starting position slowly and don’t forget to breathe in.

  • Plank jacks

In a plank position, place your shoulders over the wrists and your feet together. Form a straight line with your body, jump your both legs wide and back. Make sure you keep your pelvis steady, and don’t let your buttocks rise up.

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