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Trainer's Morning Routine Features Seven Moves for Whole-Body Strengthening and Flexibility Without Gym Equipment

Trainer certified by NASM reveals preferred workout regimen for invigorating and boosting spirits during chilly winter mornings

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Morning workout regimen by the trainer, featuring seven simple exercises to promote flexibility and...
Morning workout regimen by the trainer, featuring seven simple exercises to promote flexibility and muscle strength, requiring no equipment.

Trainer's Morning Routine Features Seven Moves for Whole-Body Strengthening and Flexibility Without Gym Equipment

Elethia Gay, a NASM-qualified trainer and yoga teacher, has designed an eight-move morning workout to help you start your day with a burst of energy. This workout combines yoga poses with full-body exercises, making it perfect for those looking to incorporate both into their routine.

Let's dive into the workout:

  1. Push-ups Start with your body face down, hands slightly wider than shoulder-width apart, arms straight, and legs straight out behind you. Perform 10 repetitions.
  2. Plank Hover above the ground supported by your forearms and toes, with elbows under shoulders and arms bent at a 90-degree angle. Hold for 10-15 seconds.
  3. Downward Dog Start on your hands and knees, press into hands, lift hips towards the ceiling, press chest back towards thighs, and hold for 5-10 breaths.
  4. Cat-Cow Pose Perform 8-10 repetitions, switching between the cat pose (arching your back and lifting your gaze) and the cow pose (curving your spine and tucking your tailbone).
  5. Seated Forward Bend In this pose, perform 6 breaths, folding over and grabbing your toes or holding onto a strap or towel around your feet. To release, sit up while pushing your pelvic bone up and forward to engage your core and avoid straining your lower back.
  6. Seated Ear to Shoulder Pose This pose requires 6 repetitions on each side, moving your head and neck towards your shoulder without moving your shoulders or arms.
  7. Seated Shoulder Rolls Hold the position for 5-10 seconds in each direction, gently rolling your shoulders up towards your ears and down in a smooth circular motion.

Elethia Gay, the founder of Roots to Wellness program and Hiking for Hope group, recommends this workout to kickstart your day. If you're looking for a virtual training platform, check out Roots to Wellness, founded by NASM-certified trainer Kimberly Smiley. This workout is a great way to energise your body and mind, setting you up for a productive day ahead.

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