(relaxed guitar music)
- Hi everybody, my name is Jordan.
Thanks for joining me today.
I'm gonna be taking you through a 10 minute beginner
morning workout routine.
This is great for those of you
who are brand new to exercise,
need something just to get you loosened up
and going in the morning just to get that whole body
involved a little bit.
So we're gonna go ahead and start seated.
You could do this on the edge of your bed.
You could do it on a chair.
So first thing I'm gonna have you do
are just some belly breaths.
So you can put your hands actually on your belly.
As you inhale, I want you to think
of that belly expanding out,
exhale release,
inhale expand the belly out,
Exhale.
Just three more like that.
(relaxed guitar music continues)
Now we're gonna keep going with those belly breaths
but now I want you to take an inhale and reach the arms up.
Exhale, release the arms by your sides.
Inhale
and exhale.
Three more of those.
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One more.
All right.
Taking those hands right behind your head.
Sitting up nice and tall,
nice, easy.
Just torso rotation off to the side and center.
Switch other side and center.
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One more here.
We're gonna keep those hands behind your head
and then just lean side to side.
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And last one.
All right, perfect.
Legs straight out in front of you
keeping that back nice and tall.
You're gonna go ahead and hinge forward as far as you can
without letting that back round and sit up.
Hinge and reach forward and set it up.
We're gonna be doing this 10 times.
Here's three.
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We'll go three more.
Last one.
All right.
Feet are gonna come about hip distance apart.
You're seated right at the edge of your chair or bed.
You're gonna go ahead, stand up and take a seat.
Stand up, take a seat.
We're doing this 10 times.
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Last two.
And 10.
All right, now we're gonna stay standing for a couple.
We're gonna go into some high knees here.
(relaxed guitar music continues)
All right.
We're gonna repeat that sit to stand again.
So feet about hip distance apart.
Go ahead and take a seat and stand up.
If you wanna go a little bit more advanced,
you can take the chair out of it.
Scoot yourself forward and just go
into some body weight squats instead.
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One more,
standing up nice and tall
back into those high knees once again.
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Good. All right.
Now we're gonna use the back edge of your chair.
You could also do these same moves against a wall as well
if you would like to do that.
So we're gonna go ahead and come into a plank position.
We're gonna step in and step out.
(relaxed guitar music continues)
All right, you can stay against the back of your chair
or go against a wall.
Either way, we're gonna do a few pushups
so you're warming up those arms.
Inhale, lower down, exhale, press up.
(relaxed guitar music continues)
Awesome job, all right.
You can use the back edge of your chair
or a wall for balance.
We're gonna be going into some lunges.
So you're gonna step back, drop that back knee down
towards the ground and come on up.
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Let's do one more on each side.
Perfect, all right.
So we're gonna go ahead and take a seat once again.
We're gonna do some stretching here.
So first one, you're gonna kick one foot
out in front of you.
Toes are up and you're gonna go ahead
and hinge forward, reaching down towards those toes
and you should feel a stretch right across
the back side of this straight leg.
(relaxed guitar music continues)
We're gonna take this same leg now
and cross it up and over the other leg,
sitting up nice and tall.
To deepen the stretch, you could always put
a little pressure on the inside of that knee.
(relaxed guitar music continues)
All right, go ahead and release that.
We're gonna kick that other leg straight out
in front of you once again.
Same thing, hinging at the hip.
Stretch out your hamstring.
(relaxed guitar music continues)
Good, go ahead and sit up here.
We're gonna cross up and over.
We've got that figure four.
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You can go ahead and release those feet back down
to the ground.
We're gonna take a deep breath in here together.
Reach up, exhale, grab a hold of your wrist
into a nice little side bend.
Inhale, reach up,
exhale, switch.
One more, each side, inhale,
exhale, switch it over.
And again inhale and exhale.
Arms down along your sides.
Let's go ahead, relax the shoulders,
tip your head off, stretch out that neck.
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And switch it over other side, hold it.
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Release that.
Take one more deep breath in here together.
Reach up.
Exhale, inhale, reach up, stand up
and exhale, release.
All right.
Have a great rest of your day, everybody.
(relaxed guitar music continues)