What do you do first thing in the morning? Do you hit snooze on the alarm and sleep a little while longer? Do you lie there, checking your social media feed on your phone? Do you stumble, zombie-like, to your coffee pot? Why not switch up these morning rituals and habits with a short workout you can do with next to no preparation?
This 5 minute workout will make you feel powerful, energized, and ready to take on the day. The best part? This full-body workout uses your bed as a prop so you can do it without even having to get dressed! Let's get to it!
1. Box Toe Touches
Get yourself warmed up with this move. Lightly tap your left toes to the bed frame or mattress. Jump to switch feet, bringing your right toes up. Continue to alternate feet for 30-60 seconds.
2. Tricep Dips
Place hands shoulder width apart on the edge of the mattress. Slide your butt off the bed with your legs extended in front of you. Straighten your arms, while keeping a slight bend in your elbows to keep the pressure off your elbow joints and in your triceps. Slowly bend your elbows, lowing your butt toward the floor, until your elbows reach 90 degrees. Keep your back as close to the bed as possible. Straighten your elbows and return to start position. This is one rep. Do 3 sets of 15 to 20 reps.
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3. Elevated Split Squat
Place the top of your right foot on the bed with your left leg straight. Bend your left knee, engaging your right glute, lowing your pelvis to the ground. You want your left foot out far enough so that when you lower your hips, your knees stays over your ankle. Straighten your left leg and return to the start position. Do 3 sets of 10 to 15 reps on each leg.
4. Elevated Push-Up
Begin in plank position with your hands on the mattress. Pull in your abs and engage your glutes to stabilize your core. Inhale and bend your elbows to lower your head toward the mattress. Exhale, pulling your navel toward your spine, straightening your arms and returning to plank position. If you find this too easy, try it with your feet on the mattress and your hands on the floor! Do 3 sets of 10 to 15 reps. Do fewer reps if your feet are elevated.
5. Plank Leg Lifts
Start in a plank position with your feet on the edge of the bed. Draw your navel toward your spine to engage your abs and keep your body stable. Lift your right leg into the air and slowly lower it back down to the bed, but don't let it touch. Keep your pelvis level throughout the movement. This is one rep. Do 3 sets of 10-15 reps with each leg.
6. Double Leg Lifts
Lie your back and butt on the bed with both legs extended toward the ceiling. Place your hands under the back of your head. Pressing your lower back into the mattress, slowly lower your legs toward the floor, then slowly raise them back toward the ceiling. If you find this difficult, just lower as far as you can or do one leg at a time. Do 3 sets of 10-15 reps.
What do you think? Can you add this workout to your morning routine?