Fifteen Minutes to Start Your Day
Between kids, work, and household tasks, it can be hard to find a quiet moment of solace, let alone fit in a workout. Many people don’t have time for a relaxing morning run to clear their mind, but you can probably pencil in 15 minutes for a quick morning exercise sequence to collect your thoughts and start the day as your most confident self. I recently started doing this routine when I first get up and it immediately puts me in a good mood…like singing out of tune in the shower good mood. Another suggestion is to make this routine part of your beginning workday with your teammates.
- Cat-Cow Pose: Inhale as you lift the top of your head toward the ceiling and your stomach sinks toward the floor. Exhale as you arch your back, tucking in your hips, and bringing your chin into your chest. Do this three to five times to loosen up. If you’re like most people, you may need a little guide to help you do this pose so check out this article.
- Jumping Jacks: Get a little cardio in to get your blood pumping and your mind awakened. I recently read that 10 minutes of vigorous jumping jacks compares to a 30-minute brisk walk or light job. I like to do these in 1-minute intervals. Do them for 1 minute, rest 10 seconds before doing them for another minute. Do 5 sets (minutes). Just a heads up, after your first day of this you’ll likely feel it in your outer glutes and calves the next day.
- Plank: Wake up your core with a 30-second plank. You can start with 10 seconds and work your way up or split it into three, 10-second segments if you’d like to do them between the other exercises.
- Air Squats: Do 20 squats, dropping as low as you can while maintaining a straight back. You can hold light weights (or cans of soup) for an added challenge as you become more advanced.
- Pushups: I don’t know about you, but nothing makes me feel like a boss more than completing 10 pushups. Split them up and do a few between each exercise or knock them all out at once!
Finally, take a few minutes to clear your mind. This can be hard when you have a big to-do list waiting for you at your desk. John Brandon from Inc. wrote this great article on a 7 minute routine you can do, but personally, I like to spend about two minutes just taking deep breaths and reflecting on something I’m very grateful for. It’s a great way to start the day with good perspective.
Now you’re ready to tackle the day and crank through that list!