Health and fitness expert, J.R Rosania, continues as a contributing author to our blog. His simple fitness, health and lifestyle enhancement programs parallel our Previse, passion for prevention philosophy. After reading this post check out J.R.’s tweets. Find him on Twitter @jrrosania
Nearly every morning you wake to a full, and likely very busy day. So let’s get your body warmed up and prepared to better tackle the challenges ahead. The benefit of this easy morning warm-up routine is to kick start your metabolism, plus warm your muscles and joints before you run out of the house. You will burn more calories and build up stamina for your day’s activities. I encourage my clients to start each day with this quick, 15 minute routine… whether they are heading to work, or ideally the gym for a full cardio or weight workout!
Follow these simple exercises.
- Start with jumping jacks, perform 3 sets for 30 seconds each set
- Next perform 3 sets of 10 – 20 reps of the following exercises
LUNGES: From a standing position [figure 1a] take one step forward and lower your body to a 90 degree angle in the forward leg [figure 1b]. Push back up from that position to a standing position and alternate your legs.
CRUNCHES: Lying on your back with knees slightly bent and arms behind your head [figure 1a], slowly raise upward while crunching your abdominal muscles [figure 1b]. Slowly lower to the floor and repeat.
FULL STEP-UPS: Begin with one foot on top of a step or platform 8 – 12 inches high [figure 1a]. If you don’t have a platform get creative – use the stairs in your home or other object that can carry your weight. Step up on the platform and raise your arms over head and the opposite knee to 90 degrees [figure 1b]. Lower and alternate legs.
PUSH-UPS: From the knees or from the toes [figure 1a], keep your body position straight and lower your body to the floor to a 90 degree elbow bend [figure 1b] and push back to a locked elbow position.
SQUATS: From a standing position and feet slightly wider than shoulder width, and arms abover your head [figure 1a], slowly lower into a sitting position and until your legs come to a 45 degree angle [figure 1b]. Reverse movement and raise back up to a standing position and repeat.
Feel free to leave a comment or question and JR will be happy to answer you.
Many thanks to our gorgeous Fitness Model, Maureen Rankin for her time, energy and patience!
How do you Previse?