Start your morning off right with this sunrise workout
For me, there’s nothing better than waking up early to workout as the sun comes up. Actually getting out of bed is another story, but I never regret starting my day early. Yesterday morning I struggled to get out of bed, struggled to put on my running shoes, and told myself that all I had to do was simply move. I didn’t have any expectations for my workout. My only requirement was that I had to try something and would go from there. Guess what? I ended up having an awesome body weight workout that left me feeling energized, accomplished and refreshed, all before 8:00 am. Plus I got to take in the sunrise while sitting on a dock in Koh Lanta. Great way to start the day!
For your enjoyment, here’s my sunrise workout:
Repeat each circuit 3 times. If the exercises feel too easy or too hard, increase or decrease the time. The full workout should take about 30 minutes.
- 10 negative only pushups: Start in a plank position. Hold your core tight and slowly lower for for 10 seconds. Once you reach the bottom climb back to the starting position and repeat.
- 12 tricep dips: Use a chair. Place your palms on the seat of the chair; fingers facing you. Legs are extended in front of you. You can either keep a 90 degree bend in your knees or fully extend your legs in front of you. Push your elbows in and make it feel like they are going to touch. Lower for 2 seconds and push up for 4 seconds.
- 1 minute lunge raises on each leg: Start with your right leg forward. Keep a 90 degree angle with your right knee and drop your left knee to the ground; also keep a 90 degree angle with your left knee. Let your left knee hover 1 inch above the ground. Raise your left knee up another inch and then lower to the starting position. Raise and lower in 2 count increments. Switch legs.
- 1 minute squat raises: Find a deep squat position so that your butt is hovering a few inches off the ground; almost like you’re sitting like a frog. Slightly turn your feet out. Raise your butt up an inch and then lower in 2 second increments.
- 1 minute wall sit: Place your back up against the wall. Lower until your knees are at a 90 degree angle, and you can feel your quads engage. For a challenge, place your hands on your head so that you aren’t tempted to rest them on your legs.
- 20 jump squats: Squat down. As you come to your lowest point jump up and extend your legs. Land in a squat position.
- 2 minutes plank: Find an elbow plank. Keep your core tight, and tuck your tailbone under by decreasing the space from your hipbones to your ribcage. Lengthen your neck and don’t forget to breathe.
What is your favorite morning workout?
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