Daily Wellness Challenge #5

Are you looking for a quick full body morning workout before beginning your day?

Try this 10-15 minute circuit working out! This can be done morning, evening or whenever time allows.

Props:

Yoga or workout mat

Comfortable work out attire

Runners

Bottle of water

1) Push-ups

-Simple push ups can be done with knees down on the floor (modified push up) or lifted (plank push up). Start your workout with 12 push ups of your choice!

2) Outward and Inward Jumps

-Starting position is in plank; hands slightly further than shoulder width apart feet together on the mat behind you while resting on the balls of the feet.

-Inhale, jumping both feet outward so that they are slightly wider than your hips, ensuring that your hips remain level.

- Jump both of your feet inward to return to the starting position.

- Exhale, jumping both feet forward just behind your hands in a crouching position, ensuring that your feet remain shoulder width apart.

- Inhale, jumping both of your feet backwards to return to the starting position.

- Continue to alternate between the outward and inward position for 20 reps of each.

3) Alternating Lunge

- Plant both feet on the floor, shoulder width apart. This is your staring position.

- Inhale as you carefully take a big step forward with your left foot on the floor, bending both knees down to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off of the floor.

- Exhale, extending both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position.

- Inhale as you carefully take a big step forward with your right foot on the floor, bending both knees down to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off of the floor.

- Exhale, extending both knees and transfer your weight completely onto your left foot. Step your right foot backward to return to the starting position.

- Complete alternating lunges for 10 reps per each side.

4) Bent Leg Raise

- Start by lying on your back on your mat with your hands beneath your tailbone. Engage your abdominal muscles by drawing your navel in toward your spine and elevating your legs off of the mat slightly. This is your starting position.

- Inhale , bending your knees and using your abdominals, draw the knees into your chest, ensuring that the feet stay together.

- Exhale, slowly extending your legs to return to the starting position.

- Repeat this exercise for 12 reps.

After completing exercise 4, start back at one and complete the circuit again. Do this cycle for as many time as desired. 2-4 is recommended.

Enjoy!!

xo

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