It all starts with a 20 minute run, of course. If you find it difficult to run for so long, reduce the time to 10 minutes, and then gradually increase it. Choose a park or promenade for running: it will also help you recharge with positive emotions in the morning. Well, then go to charging.
Hip circle
Classic squats. Place your feet shoulder-width apart or slightly wider, feet slightly apart. Start squatting, but make sure that your knees do not go over your toes. Reps: 20
Side Squat: Leave your legs in the same position as in the previous exercise. But now with each lift up, lift one leg in turn, taking it straight to the side and up. Reps: 20 (10 for each leg).
Backward Lunges: Place one leg forward and the other backward on your toes. Sit down, and while lifting, make a small swing with your back leg. While lifting, concentrate on the buttocks, tensing them as much as possible. This exercise works great for the glutes, thighs, and legs. Reps: 30 (15 for each leg).
Jumping lunges: one leg in front, the other in the back. In a jump, we change our legs in places, every time after jumping out we do a squat. If your knees hurt, you shouldn't jump. Skip this exercise. Reps: 20 (10 for each leg).
Repeat this circle of exercises three times with a minute break in between. If you are just starting out, you can start with one set, gradually increasing the number of approaches.
Circle on the press
Fold: Lie straight (legs are straight, arms are also above the head). Raise your legs and arms at the same time so that they meet at the top point. Reps: 15
Raising the body up: bend your knees, rest your feet on the floor and begin to lift the body up. If you feel that your legs are coming off, then fix them with something, for example, put a backpack on top or ask someone to support them. And remember, the closer the fifth point is to the feet, the harder it is to climb. Find a position that is comfortable for you. Concentrate on the press. Try to curl up as if you were rolling the rug into a roll. Reps: 25
Raising the body up with straight arms behind the head: This exercise works great on the very top of the press. Lie straight, stretch your toes (toes), arms straight behind your head and begin to lift your body, lifting only your shoulder blades. You do not need to climb strongly. Do this exercise vigorously without stopping. And the movements should be short. Reps: 25
Climber: Stand in a drowned prone position with your arms under your shoulders and your knees bent. Imagine that you are running in place. This is a dynamic exercise that you need to include as many different muscles as possible, thereby speeding up the metabolism. We perform "climber" continuously for 20 seconds (no matter how many reps, the count goes against the clock).
Plank: Stand in a prone position (shoulders perpendicular to the floor, back straight). Tighten your glutes and abs as much as possible. Stand this way for half a minute. Then we complicate things: we tear off one leg (takes it back) and stand like this for 10 seconds on each leg. And then again we return to the classic bar and hold on for another 30 seconds. The good thing about the plank is that you turn on the muscles of your back, buttocks, and abs at the same time.
Also repeat this set of exercises three times, resting for about a minute between sets.
Since your morning workout should be done on an empty stomach, your breakfast should be balanced. In the morning I allow myself to eat carbohydrates, which are prohibited for lunch and especially dinner. For example, I might have a 3-egg omelet with cream for breakfast. Or buckwheat porridge in water and fried eggs from two eggs (fry without oil and salt). And the second dish (yes, you need to have a hearty breakfast) is a vegetable salad (made from tomatoes, herbs, Adyghe cheese and pine nuts). Use balsamic vinegar for dressing.
See more exercises on Yulia Ushakova's YouTube channel.
