EARLY MORNING WORKOUT

An Early Morning Workout Has Numerous Advantages. The first is that you will cross it off your list and no one will take away your “own time.” It will also be a method to jumpstart your day by increasing your metabolism, boosting your energy levels, and releasing endorphins that will create a positive mood that will last throughout the day.

Workout plan:

Break between sets: 30-45 sec

Warm up: myofascial release/ pain relieving stretching

 

Begin your workout by stretching and elongating your muscles.

 

Plank: 3 sets of 30 seconds

You assume a pushup-like position with your forearms, elbows, and ankles supporting your weight. The arms should be directly beneath the shoulders, the entire body should be in a straight line, and the back should be entirely level and neither arched nor rounded.

 

Push-up: 3 sets of 12 repetitions

Face-down on the floor, place your palms approximately 36 inches apart while holding your torso at arms’ length. As you inhale, lower yourself until your torso is almost touching the floor. Exhale and squeeze your thorax as you press your upper body back up to the beginning position.

 

Sit-up variations: 3 sets of 15 repetitions

For the ‘original’ sit-up, begin with your knees bowed and your feet level on the ground. The palms must be placed behind the cranium. Gently contract your abdominal muscles by bringing your navel button toward your spine. Keeping your heels and toes on the ground, slowly and gingerly elevate your head and then your shoulder blades. Pull yourself up from the floor until you attain a 90-degree angle. Maintain the position for a moment. Variations of bends reaching the opposite knee with extended arms are performed.

 

Squat: 3 sets of 12 repetitions

Stand with your feet approximately shoulder-width apart. The palms may be placed behind the cranium. This position will be your beginning point. Start by flexing your knees and hips and reclining back on your pelvis to initiate the movement. Continue to the maximum depth, if possible. Reverse the motion rapidly until you reach the beginning position. Keep your head and chest up while squatting, and extend your knees.

 

Lunges: 3 sets of 12 repetitions

Begin standing with your feet shoulder-width apart and your palms resting on your hips. With one leg forward, flex the knees to lower the pelvis. Reduce your height until your posterior knee almost brushes the ground. Your posture should remain erect, and your knee should remain in front of your foot. Drive with the sole of the leading foot and extend both legs to stand back up. Step forward with your back foot and repeat the lunge with your other limb.

 

Also read: Secrets of Health Benefits of Fish and Why You Should Include It in Your Diet

Side plank: 3 sets of 30 seconds

Turn onto your right side with your legs extended and your hips and heels stacked on the ground. Place your right forearm directly under your right shoulder to support and align your torso and head with your vertebrae. Gently contract your abdominal muscles and raise your pelvis and legs off the floor. This exercises your sides and deep abdominals. Turn over onto the opposite side and repeat.