Mornings as a mom are BUSY. When I only have a few minutes to move in the morning, I try to stick with these 5 simple moves that hit all my major muscle groups & allow me to move in all planes of motion.
Squat. Hinge. Push. Pull. Twist.
You can simply use your body weight, or add in a source of extra weight from household items. choose anything from books & water bottles to store bought weights like dumbbells or kettlebells. My favorite way to add weight is including Lana and we have tons of fun!!
1. Plié Squat
Start with your legs set wide outside the shoulders and turn your toes out slightly. Place your hands behind your head and bend your knees until your thighs are parallel to the floor.
Straighten knees to return to standing to complete one rep.
Level Up: stay at your lowest point of your squat, pulse your hips up and down in a one-inch range of motion for 10 reps.
Take it Easy: place your hands on your hips and decrease the range of motion.
2. Good Morning
Stand with your feet hip distance apart, and place one palm at the back of your head with your elbow out and place the other hand on your low back, palm and elbow facing out.
Engage your abs starting with your pelvic floor.
Send your hips back while keeping your neck and spine in alignment until your chest is almost parallel to the floor.
Keep a slight bend in your knees as you bend forward.
Return to standing and squeezing your glutes and engaging the core when you get to the top.
That’s rep one... only 14 more to go!
Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
Inhale as you lower and bend your elbows at a 45 degree angle to the sides.
Exhale as you push into the floor to raise back up to your plank position and complete one rep.
4. Superwoman Row
Lie face down on the mat, with your palms down, arms outstretched in front of you.
Raise your arms like Superwoman and squeeze every muscle in the back of the body to lift the upper body and feet off the floor.
Bend your elbows, and squeeze your shoulder blades together to do a classic pulldown, reach forward.
Lower everything to the floor, and repeat.
5. Russian Twist
Sit on the floor with your knees bent, pull your navel in towards your spine, and lean back a few inches while lifting your feet off the floor. Lift your chest up and straighten out your back while reaching your arms out in front of you. Twist your entire torso to the right an tap your hands to the floor, then repeat on the left.
Pro Tip: If you feel your back starting to round, or your hips doing more work than your abs, drop your feet to the floor.
Mommy & Me: This is the perfect move for a little game of peek-a-boo! Put baby by your side and interact each time you return twist in there direction.
Bonus MetCon : AMRAP
Add in a quick round of metabolic conditioning for extra credit. Set a timer for 5 minutes and do As Many Rounds As Possible!
20 Mountain Climbers ( right + left = 1)
15 Alternating lunge jumps
10 T - Jump Squats