Kick-Start Your Morning With This 10-Minute Bodyweight Workout


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This post is sponsored by Listerine

Kick start your morning with the perfect outdoor training regime and the most naturally, nutritious breakfast.

So you stepped out and conquered the first and second workout that took you outdoors and give you a full body workout! Are you ready for the next round of a refreshing, revitalizing routine?- No gym and no excuses. Start the day with another advantage; use Listerine to keep your mouth at its best.  Brushing alone only cleans 25% of it!

Read More: Reboot Your Morning With This Simple 3-Step Spring Routine

This is the third round of three cool morning routines.  So skip the snooze button this morning and start building a leaner, stronger self before the rest of the world wakes up. The idea is to get you moving, feeling good and refreshed.

The Workout

Don’t let this bodyweight workout fool you: “You won’t lift a single weight, but in just 10 minutes you’ll work harder and sweat more than most guys do in a half hour,” says Gaddour.

Every second is a lung-busting, sweat-pouring challenge. No time wasted, no room for excuses.

How To Do It

Perform each exercise for up to 60 seconds (stop if you lose good form), moving from one to the next without rest.

You can use this 10-minute circuit anytime for a quick metabolism boost, or do back-to-back circuits to create a 20, 30, or 40-minute workout. Rest 30 to 60 seconds between circuits.

Uneven Plank

Max Reps

For: 1 Minute, switch arms after 30 seconds.

Assume a pushup position with your hands directly under your shoulders. Bring one forearm down to the floor, as if you were doing a plank with one arm. (So you’re “uneven.”)

Brace your core and squeeze your glutes tightly so that your body forms a straight line from your head to your heels. Hold for the prescribed time, and then switch arm positions.

Side Plank With Quad Stretch 

Max Reps

For: 1 Minute, switch sides after 30 seconds.

Lie on your left side with your legs straight. Prop your upper body on your left forearm.

Raise your hips until your body forms a straight line from your ankles to your shoulders.

Now pull your right ankle as close to your butt as you can, grabbing your right foot in your right hand. Hold for the prescribed time, then switch sides and repeat with your left ankle and left hand.

Crab Reach

Max Reps

For: 1 Minute

Assume a crab-walk position (sitting up with hands pointing behind you), with your palms and feet flat on the floor.

Lift your hips as high as possible so that you are a straight line from shoulders to knees. Simultaneously, reach with your right arm over your left shoulder. Pause, and return to the starting position. That’s 1 rep.

Alternating Literal Pistol Squat

Max Reps

For: 1 Minute

Stand with your feet about twice shoulder-width apart. Shift your weight to your right leg and push your hips back as you lower your body as far as you can into a side lunge.

As you lower body, keep your left leg straight, rotate at your heel, and allow your toes to point toward the ceiling. Pause, and reverse the movement back to the starting position. That’s 1 rep.

Standing Leg Raise

Max Reps

For: 1 Minute, switch legs after 30 seconds.  Stand tall with your hands on your hips.

Lift one leg off the floor in front of you as high as you can without bending your knee. Keep your torso upright the entire time. Release your leg back down to the floor to meet your other leg. That’s 1 rep.

Isometric Squat Ladder

 

Max Reps

For: 1 Minute

Stand tall with your feet shoulder-width apart. Push your hips back, bend your knees, and lower your body until your upper thighs are parallel to the floor (or as low as you can comfortably go).

Repeat, this time holding the squat in the bottom position for 2 seconds. On the next rep, hold the bottom for 3 seconds, then 4, and so on for the prescribed number of reps.

Archer Pushup

Max Reps

For: 1 Minute. Switch sides after 30 seconds.

Assume a pushup position, but extend one arm out to your side so it’s perpendicular to your body and only your fingertips touch the floor. To make it easier, move your extended arm closer and allow it to assist more.

Squeeze your glutes and quadriceps, and brace your core. Maintain these contractions for the entire movement. Don’t let your hips sag.

Levitating Lunge

Max Reps

For: 1 Minute. Switch sides after 30 seconds.

Stand tall. Lift your left foot off the floor behind you by bending your left knee. This is the starting position.

Pause, and push your body back up to the starting position. You can hold a pair of light dumbbells for counterbalance.

Iron Cross Hold

Max Reps

For: 1 Minute. Hold for 30 seconds (or as long as you can). Then extend your arms out in front of your head (instead of at your sides) and hold for another 30 seconds. Brace your core—as if you were about to be punched in the gut—and maintain that contraction the entire time.

Hold this position for the prescribed amount of time.

Isometric Squat Ladder Jump

Max Reps

For: 1 Minute. Rest: 1 Minute

Stand tall with your feet shoulder-width apart. Land softly with your knees bent, and then immediately drop down into a squat again. Hold the bottom position for 2 seconds this time.

Repeat, continuing to add 1 second to the bottom position hold every rep. Continue for the prescribed number of reps.

Read More: The Morning Habit Most Men Skip, But Shouldn’t 

Matcha Coconut Fat Fighter Porridge Bowl

Now for some fuel! Serves 2 / 2205kJ / 21G Sat Fat / 12G Sugar / 15 Mins

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100g porridge oats, 300ml water, 1 pinch sea salt  100ml oat milk, 1 tsp matcha  1–2 tsp agave nectar, 100ml coconut yoghurt , 4 tbs desiccated coconut

For the topping: 2 tbs coconut chips, toasted  15g pistachios, crushed

Combine oats, water and salt over a medium heat. Bring to the boil, add the milk, matcha and agave nectar. Cook for 3–5 mins on a medium heat, stirring. Add the yoghurt, then mix the desiccated coconut into the porridge.

Add topping to serve.

EGCG is a catechin shown to help fend off cancer. And matcha boasts 137 times more of it than you’ll find in green tea, reports the Journal of Chromatography. Boom!

New Listerine Green Tea mouthwash is alcohol-free and has fluoride which is effective for enamel protection. What exactly does this mean?

  • Strengthens tooth enamel even in hard-to-reach places
  • Reduces and prevents plaque, a major cause of gum disease
  • Freshens breathe with natural Green Tea taste

Regular use of this refreshing mouthwash helps strengthen the tooth surface and makes it more resistant, providing better cavity protection than brushing alone.

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