{"id":563,"date":"2010-12-01T05:31:21","date_gmt":"2010-12-01T05:31:21","guid":{"rendered":"http:\/\/www.core-condition.com\/?p=563"},"modified":"2011-02-16T04:51:57","modified_gmt":"2011-02-16T04:51:57","slug":"kick-start-you-day-with-a-quick-am-workout","status":"publish","type":"post","link":"https:\/\/www.core-condition.com\/?p=563","title":{"rendered":"Kick Start your Day with a Quick AM Workout!"},"content":{"rendered":"<p>As the winter drags on and the days get colder, the sound of the alarm clock in the morning becomes more and more irritating and dreaded by everyone.\u00a0 The instant reaction is to hit the snooze button, roll over, and try to enjoy the last few minutes under the warmth of the comforter.\u00a0 A great way to get a jumpstart on your day, kick-start your metabolism, and boost your energy is to avoid the snooze button and do a quick little workout.\u00a0 Before you eat breakfast or have your morning shower, take about 10 minutes to get your body moving and you will feel more energized all day!\u00a0 Many complain they have no time in the morning to do anything but get dressed and leave the house, but you can do this workout in your pyjamas and your don\u2019t even need to put on shoes.\u00a0 Tomorrow morning try waking up 10 minutes earlier to help improve your health and fitness level, clear your head, and prepare for the busy day ahead.<\/p>\n<p>Complete this routine by moving through the exercises without a break.\u00a0 Depending on how much time you have, perform the routine 1 to 3 times up to 6 days per week.<\/p>\n<p><strong><em>Warm-Up<\/em><\/strong><\/p>\n<ul>\n<li>High Stepping-Bring alternating knees up to waist level for 1 minute<\/li>\n<li>Torso Twist-Stand with feet shoulder width apart and gently twist your torso from side to side.<\/li>\n<\/ul>\n<p><strong><em>Routine<\/em><\/strong><\/p>\n<p>1.)\u00a0 Jumping Jacks\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 50<\/p>\n<p>2.)\u00a0 Body Weight Squats\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n<p>Stand with feet shoulder width apart and sit into the squat until your thighs are parallel to the floor, ensure your knees do not extend beyond your toes.<\/p>\n<p>3.)\u00a0 Alternating Forward Lunges\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\n<p>Step forward with one leg and perform a lunge until your front thigh is parallel to the floor and both knees are at a 90 degree angle.\u00a0 Push off your front leg, bringing your body back to an upright position and repeat with opposite leg.<\/p>\n<p><em>(Alternate the next 2 exercises and perform each 3 times before moving to exercise 6)<\/em><\/p>\n<p>4.)\u00a0 Plank\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 Seconds<\/p>\n<p>With chest facing floor and back held straight, prop yourself on forearms and toes, engaging your abs and glutes.\u00a0 Hold your body stable with back straight for 10 seconds.<\/p>\n<p>5.)\u00a0 Mountain Climber\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10<\/p>\n<p>Move into a push-up position on your hands and feet with elbows and legs straight.\u00a0 Engage your abs and gluts to stabilize your body while raise 1 knee up to your chest at a time.<\/p>\n<p><em>(Alternate the next 2 exercises and perform each 3 times before moving to exercise 8)<\/em><\/p>\n<p>6.)\u00a0 Push-Ups\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5<\/p>\n<p>Either perform on your hands and toes, or for those just starting out perform off of your hands and knees.<\/p>\n<p>7.)\u00a0 Burpees\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n<p>Begin in a squat position with your hands on the floor, kick your feet back into a push up position, jump back into the squat position with your hands on the floor, then bring your body to standing upright position and repeat as fast as possible.<\/p>\n<p>8.)\u00a0 Triceps Dips\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10<\/p>\n<p>Sit on a chair, the couch, or side of the bed and begin with hands next to hips.\u00a0 Lift onto your hands and bring your hips forward, then lower your hips down (close to the chair) until your elbows are at 90 degrees, raise back up and repeat.<\/p>\n<p>If you have any questions regarding proper form in each exercise email Michelle@CORE-Condition.com.<\/p>\n<p>Michelle Roots BA Kin, CSCS<\/p>\n<p><em>www.CORE-Condition.com<\/em><\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>As the winter drags on and the days get colder, the sound of the alarm clock in the morning becomes more and more irritating and dreaded by everyone.\u00a0 The instant reaction is to hit the snooze button, roll over, and try to enjoy the last few minutes under the warmth of the comforter.\u00a0 A great [&hellip;]<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[50,51],"tags":[],"class_list":["post-563","post","type-post","status-publish","format-standard","hentry","category-articles-and-media","category-updates-and-news"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/563","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=563"}],"version-history":[{"count":4,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/563\/revisions"}],"predecessor-version":[{"id":700,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/563\/revisions\/700"}],"wp:attachment":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=563"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=563"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=563"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}