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!
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.
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.
[bctt tweet="The 5 Minute Morning Workout You Can Do Without Even Leaving Your Bedroom!"]
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.
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.
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.
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?
Fast, Express Shipping.
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies are essential services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-5 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
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