Rise and shine with this quick morning workout routine.
Working out early in the a.m. before breakfast and hitting the shower is not only a great way to get the day going, but evidence suggests that it may help the body burn 20% more fat.
This morning workout is simple. It requires no gym or equipment, just your own body.
You’ll perform 4 body-weight exercises (squats, push-ups, planks, and bicycle crunch) back to back with little to no rest in between for 1 to 3 sets depending on your time.
- 1 set = 6 minute
- 2 sets = 12 minute
- 3 sets = 18 minute
And that’s it. You’re done!
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The Workout
6-Minute Morning Workout
* Scroll down past the image for the all the exercise details and how to perform them correctly.
Warm-Up
It's always recommended to spend 3-5 mines before and after the workout to properly warm-up and cool-down your body.
Check out the links below for warming-up and stretching before and after this workout challenge.
Warm-up:
Cool-down:
Complete all four moves in sequence with minimal rest in between. Perform 1-3 sets.
1. Squats
Step 1: Stand with your feet shoulder-width apart.
Step 2: Contract your abs and lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and return back to the starting position.
2. Push-Ups
Step 1: Get down on all your fours in a push-up position with your arms straight and your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your head.
Step 2: Brace your coe. Lower your body until your chest nearly touches the floor. Pause, and then push back up.
3. Plank
Step 1: Place your hands directly under the shoulders, slightly wider than shoulder-width apart.
Step 2: Squeeze your glutes and prop your body, so it forms a straight line from head to your toes. Hold the position for the prescribed number of repetitions.
4. Bicycle Crunch
Step 1: Lie flat on the floor with lower back on the ground. Put your hands behind your head, without locking your fingers together then bring your knees in towards your chest and lift your shoulder blade off the ground.
Step 2: Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.
Step 3: Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. Continue alternating from side to side until completing the prescribed number of reps.
There you have it!
A quick morning workout routine you can do to start your day right.
We hope this morning routine makes it easier to make exercise a part of your morning regime.
Original article and pictures take http://fitwirr.com/workout/plan/6-minute-mini-morning-workout-crush-calories-and-m/?utm_content=buffer126d6&utm_medium=social&utm_source=pinterest.com&utm_campaign=buffer#.VCrQthO9LCR site
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