Craft Your Perfect Morning Workout
Build strength, boost energy, and start your day strong with this customizable exercise plan.
We all know the benefits of a consistent morning routine. It sets the tone for a productive and energized day. For me, exercise is a non-negotiable part of that routine. Over the past year, I've refined a set of exercises that have significantly boosted my strength and overall well-being. The best part? Many of these moves require nothing more than your body weight, making them perfect for travel or at-home workouts.
I'm sharing my routine today not as a prescription, but as inspiration for you to create a personalized routine that fits your needs and goals.
And if you're looking for tips on building new habits, check out my post on creating routines.
If you find this blog post valuable, please subscribe and let met know in comments! I will be revisiting my morning routine from time to time and will send updates via my newsletter.
Why This Routine Works for Me
Before we dive into the exercises, let's talk about why this routine is so effective. It focuses on:
Full-body engagement: These exercises work multiple muscle groups, but focuses on upper body and core. I do a lot of running and cycling, so I don’t feel I need to put extra stress on my legs.
Adaptability: Most exercises can be modified for different fitness levels - simply add more reps or change how you do the exercise to adapt it to your needs.
Portability: Many require no equipment, making them perfect for travel.
My Current Morning Routine
Here’s a breakdown of the exercises I currently incorporate. Remember, this is my routine, and it's constantly evolving. Feel free to pick and choose elements that resonate with you. I would suggest to start with only a few exercises, then gradually expand. Below is my overview, which you can also directly view and copy in Canva.
I'm not going to prescribe a specific number of repetitions for each exercise. The ideal number will vary depending on your fitness level and goals. The key is to start with a manageable amount and gradually increase it as you get stronger. I aim to keep this routine under 30 minutes to easily fit it in before my runs or bike rides.
I'm always learning and refining my technique. If you notice anything that could be improved in the exercise descriptions below, I'd appreciate your feedback.
Push Ups
Start in a plank position, lower your chest towards the ground by bending your elbows, then push back up to the starting position. Targets: Chest, Triceps, Shoulders. This compound exercise effectively builds upper body pushing strength.
Planks
Hold a push-up position, but rest on your forearms. Maintain a straight line from head to heels. Targets: Core, Shoulders, Back. Planks are excellent for developing core stability and endurance.
I start with a front plan, sometimes with wipping front/back. Then the sides and finally the back plank. I set a countdown for 45 sec on my phone for each side.
Stretches
Gentle movements or holds designed to improve flexibility and range of motion. This stretch works on your hamstrings, quads, hips and shoulders. Targets: Various muscles, improves flexibility. Regular stretching helps improve range of motion and prevent injuries.
Superman
Lie face down, lift your arms and legs off the ground simultaneously, engaging your lower back muscles. Targets: Lower Back, Glutes, Hamstrings. This exercise strengthens the posterior chain, which is important for posture and back health.
Seesaw
This is a fun exercise, that’s not very challenging. It does require a bit of coordination and strenghtens your back.
Leg Lifts
Lie on your back and lift your legs off the ground, keeping them straight. Lower them one by one. Targets: Abdominals, Hip Flexors. Leg lifts target the lower abdominal muscles and hip flexors.
Weighted Crunches
Perform crunches while holding a weight plate or dumbbell on your chest. Targets: Abdominals. Adding weight increases the intensity of the crunch, leading to greater muscle development.
Knee-Touch Crunches
Lie on your back with knees bent. Lift your shoulders off the ground and reach your hands towards your knees. Targets: Abdominals, Obliques. This crunch variation emphasizes the oblique muscles for a more defined core.
Russian Twists
Sit with knees bent and feet slightly off the ground. Lean back slightly and twist your torso from side to side. Targets: Obliques, Core. Russian twists are effective for developing rotational core strength.
Lateral Flutter Kicks
Lie on your back and lift your legs a few inches off the ground. Perform small, rapid left/right kicks. Targets: Abdominals, Lower Back. Flutter kicks engage the lower abdominal muscles and improve core stability.
Suitcase Crunches
Lie on your back with arms extended overhead. Simultaneously lift your legs and shoulders off the ground, reaching your hands towards your feet. Targets: Abdominals, Obliques. This exercise targets the entire abdominal wall, including the obliques.
Triceps Dips
Using a bench or stable surface, lower your body by bending your elbows, then push back up. Targets: Triceps. Triceps dips are a highly effective exercise for isolating and strengthening the triceps.
Pullover
Lie on a bench and hold a dumbbell with both hands above your chest. Lower the dumbbell behind your head, keeping a slight bend in your elbows. Targets: Chest, Back, Triceps. The pullover exercise works the chest and back muscles while also engaging the triceps.
Bench Press
Lie on a bench and lower dumbbells to your chest, then push back up. Targets: Chest, Triceps, Shoulders. The bench press is a fundamental exercise for building upper body pushing strength and muscle mass.
Bent Over Rows (on support)
Support your torso with a bench or other stable surface, and pull a dumbbell towards your chest, keeping your back straight. Targets: Back, Biceps, Rear Deltoids. Supporting your torso allows for greater focus on back muscle engagement.
Biceps Curls
Hold dumbbells in your hands and curl them towards your shoulders, keeping your elbows close to your body. Targets: Biceps. Biceps curls are a classic exercise for isolating and building the biceps muscles.
Lateral Raises
Hold dumbbells in your hands and lift them out to the sides, keeping a slight bend in your elbows. Targets: Shoulders. Lateral raises target the side deltoids, contributing to broader shoulders.
Chest Rows
Stand straight, pull the dumbbells towards your chest, squeezing your shoulder blades. Targets: Back, Shoulders. Chest rows are a great exercise for developing back strength and improving posture.
Shoulder Press
Press dumbbells or a barbell overhead from shoulder height. Targets: Shoulders, Triceps. The shoulder press is a key exercise for building overall shoulder strength and size.
Shrugs
Hold dumbbells in your hands and shrug your shoulders upwards. Targets: Trapezius. Shrugs primarily target the trapezius muscles, which are located in the upper back and neck.
Bent Over Rows
Hinge at your hips, keeping your back straight, and pull dumbbells towards your chest. Targets: Back, Biceps, Rear Deltoids. Bent-over rows are a compound exercise that effectively works the back muscles.
American Kettlebell Swings
Stand with feet shoulder-width apart, swing a kettlebell between your legs, then drive your hips forward to swing the kettlebell up. Targets: Glutes, Hamstrings, Core. This dynamic exercise is excellent for developing explosive hip power and core strength.
Sun Greeting
A sequence of interconnected yoga poses performed in a flowing motion, often used as a warm-up or cool-down. Targets: Full Body, Improves Flexibility, Increases Heart Rate. This flowing sequence warms up the entire body and improves flexibility and coordination.
Traveling? No Problem!
The cool thing about these exercises is that many can be performed with pure bodyweight. If you are travelling, just pick a towel for the ground and start with your routine. Some of the dumbbell exercises can even be done with alternative weights such as water bottles in case you are away from home.
Building Your Own Routine
Here are some tips for creating your own personalized morning routine - plus read about my recent blog post, too:
Start small: Don't try to do everything at once. Begin with a few exercises and gradually add more as you get stronger.
Listen to your body: Rest when you need to and don't push through pain.
Focus on proper form: It's better to do fewer reps with good form than many reps with poor form.
Make it consistent: The key is consistency. Even a short workout is better than no workout at all.
Make it your own: Adapt the exercises, sets, and reps to fit your fitness level and goals.
Track your progress: Keep a record of your workouts to see how far you've come.
Conclusion
Creating a consistent morning exercise routine has been a game-changer for me. I encourage you to use this as a starting point and build a routine that works for you. Remember, it's about progress, not perfection.
Start small, stay consistent, and enjoy the benefits of a stronger, more energized you!
Do you currently incorporate any exercise into your mornings? If so, what?
really well written. well balanced workout. Best part…you can do several pushup variations. Personally I prefer to lower the angle of my elbows to be more narrow to the body. Creating more stress on my triceps and chest - not my shoulders.