menu close menu

Early Bird Gets the Burn

Jump-start your day with this just-out-of-bed workout

Get up and go. Literally. "If you work out be­fore your day distracts you, your chances of exercising regularly go way up," says Cedric Bryant, Ph.D., chief science officer of the American Council on Exercise. And AM sweating can make you sharper all day: "Exercise enhances the secretion of neuro­transmitters," Bryant says. Wake up your body with this 15-minute bedside routine, created by Suzanne Meth, a manager at E at Equinox in New York City. Warm up and cool down by jogging in place for two minutes.


Exercise 1 : Wakes up your core

Get on all fours with your hands in line with your shoulders and your knees beneath your hips. Inhale, lifting your head and tailbone so your spine arches slightly toward the floor. Exhale as you tuck your tailbone under, curl your back upward, and let your head hang toward the floor. That's one rep. Do 10, moving smoothly between positions.


Exercise 2 : SPLIT SQUAT

Stand with your feet shoulder-width apart and your arms at your sides or on your hips. Step back with your left foot and sink into a lunge until your front knee is bent 90 degrees. Push back up, keeping both knees slightly bent. Continue the up-and-down movement with the left leg for 30 seconds; change legs and repeat.


Exercise 3 : SQUAT THRUSTS

Stand with your feet hip-width apart. Squat down and place your hands on the floor directly in front of your feet. Jump your feet backward and land in a pushup position. Do one pushup, then jump your feet back toward your hands and return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat.


Exercise 4 : LEANING SIDE PLANK

Stand with your left side a few feet from your bed. Bend your left elbow 90 degrees, lean toward the bed, and place your forearm on the edge of the mattress, stretching your legs into side plank position (your bed's unstable surface will make this move super difficult). Rest your right arm on your side. Hold the position, with legs stacked, for 30 seconds. Repeat on the other side.

Blockquote

- A lot of people are afraid of heights. Not me, I'm afraid of widths.

- Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

- The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.

- To enjoy the glow of good health, you must exercise.

- Take care of your body. It's the only place you have to live.

Main Club Services

Bodybuilding Supplements