Today we’re going to do a morning girls workout that is around 15 minutes in total.
It will include:
- Warm-up (2-3 mins).
- Workout (10 minutes).
- Cool down (2-3 minutes).
The workout will consist of 30-second exercises.
Remember: If you want to take a weight then take one, don’t feel obliged to do so.
Warm-up (2-3 mins)
Body weight squats
No counting, just keep moving your legs. When squatting, put your weight into your heels, not your toes.
Reverse lunges
Kneel down on one knee with your leg outstretched behind you. No need to count, just take it easy and just keep moving.
RDLs
Run your hands down your legs with your back straight and hinging at your hips. Pushing your backside all the way to the back.
Jog on the spot
Don’t make this intense. Keep it at a light pace.
Squat jumps
Do 5 of these. Knees apart and squat to the floor, then on the way up go into a small jump. Don’t jump if you don’t want to or can’t.
Jog on the spot
Don’t make this intense. Keep it at a light pace.
Jump back burpees
Do 3 of these. Hands to the floor and push both legs out into a burpee, then bring your legs back in and stand.
Jog on the spot
Don’t make this intense. Keep it at a light pace.
Chest-to-floor burpees
Do 3 of these. Bring your chest to the floor and push yourself up and jump onto your feet.
Jog on the spot
Don’t make this intense. Keep it at a light pace.
Morning Girls Workout (10 mins)
All of the exercises are only 30 seconds each.
Use a weight if you want.
High knees
Jog on the spot with your knees high.
Squats
Use a weight if you want. Knees apart lean into your heels and squat to the floor.
High knees
Jog on the spot with your knees high.
Split squat (Right-hand side)
One leg is pushed to the back and bend your standing leg into a squat. Keep your back straight and chest up. Get your knee to tap the floor if you can.
High knees
Jog on the spot with your knees high.
Split squat (Left-hand side)
One leg is pushed to the back then bend your standing leg into a squat. Keep your back straight and chest up. Get your knee to tap the floor if you can.
High knees
Jog on the spot with your knees high.
Sumo squat
Feet wider than normal squat and point your toes out. Use the weight if you want and squat down towards the floor. Keep your back straight.
High knees
Jog on the spot with your knees high.
Sumo squat with row
Feet wider than normal squat and point your toes out. Use the weight if you want and squat down towards the floor. Keep your back straight.
On the way up from the squatted position, bring the weight up towards your chest. Take your elbows right the way up.
High knees
Jog on the spot with your knees high.
Push press
Legs close together in a standing position. Hold the weight at your chest and press it upwards towards the sky.
High knees
Jog on the spot with your knees high.
Overhead push press
Legs close together in a standing position. Hold the weight above your head and bend your elbows bringing the weight behind your head.
High knees
Jog on the spot with your knees high.
Sit-ups
Lie on the floor and bring your body up towards your bent knees. Make sure you bring your hands over your knees.
If you can’t do sit-ups then you can do crunches if that is more comfortable.
High knees
Jog on the spot with your knees high.
Chest-to-floor burpees
Bring your chest to the floor, push yourself up and jump onto your feet.
High knees
Jog on the spot with your knees high.
Full body crunch
Lie on your back and bring your knees into your chest. Then push your legs outward.
Cool Down (2-3 mins)
Stretch 1
Put your right knee back and left knee down. Then put your arms up and stretch. Swap legs and repeat.
Stretch 2
Take your knee down flat and lean on your bent leg with your chest. Hold the position then grab your outward stretched leg, bend it and hold that position by grabbing it.
Repeat this using the other side of your body.
Stretch 3
Stand up, bring your elbow behind your head and pull it back with your opposite hand. Repeat this on the opposite side.
Stretch 4
Put your hands on the lower part of your back and try to bring your elbows together. Hold this position and feel the squeeze.
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