10-Minute Morning Workout Routine

How To Do A Good Morning and Air Squat

1. Start in a standing position, feet shoulder-width apart, core engaged. Place your hands behind your head, squeezing the shoulder blades and engaging the back.
2. With a slight bend in your knees, hinge forward at the hips until your torso is parallel to the ground. Core engaged and spine neutral (back flat). You should feel a stretch in your hamstrings (back of the legs) at the bottom of the movement.
3. Reverse the movement, driving through your heels to stand tall, returning to starting position (torso upright).
4. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
5. Drive through your heels to stand tall, squeezing your glutes.

How To Do A Down Dog Push Up

1. Start in a table top position (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
2. Actively press your hands into the mat as you tuck your toes under.
3. As you exhale, lift your knees off the mat straightening your legs as you press your hips up towards the ceiling to find downward facing dog. Hold down dog, pressing your chest towards your thighs.
4. Then shift your weight forward into a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
5. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
6. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
7. Once at the bottom of your push up, exhale as you push back up into high plank position, then press your hips back to return to down dog.

Modification: Lower to your knees for a modified down dog to plank and push up.

How To Do An Alternating Low Lunge Step In and Reach

1. Start in a high plank position; shoulders stacked over wrists, core engaged. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Step your left leg forward, planting it outside of your left hand. Left knee bent, right leg straight.
3. Exhale as you drop your hips slightly toward the ground, deepening the stretch.
4. Rotate through your torso to reach the left arm towards the ceiling, gaze follows fingertips. Keep your hips even and stable. Rotate only as far as you can without straining or causing discomfort.
5. Then drop the left hand back to the mat and inhale, stepping your foot back to center and returning to high plank starting position.
6. Switch sides, this time stepping your right foot forward and planting it outside of your right hand. Rotate through your torso to reach the right arm towards the ceiling, gaze follows fingertips. Hold for a few breaths, relaxing into the stretch.
7. Continue this pattern, alternating sides with each step.

Modification: Drop your back knee to the ground if holding a high plank position feels too intense.

How To Do A 90/90 and Good Morning Pigeon

1. Start in a seated position, right leg in front of you, left leg behind you and both legs bent at 90 degrees. Create some distance between your front right heel and your back left knee.
2. Right shin is parallel to left shin (flat on the floor). Slowly lean forward, directly over your right shin (avoid leaning toward your right knee, lean directly into the middle of your shin).
3. Think about driving your right knee and left knee into the mat at the same time as you hold this stretch. Hold this position for a few seconds.
4. With each exhale, bring your chest closer to the floor.
5. Then, shift to the other side so that your left leg is parallel in front of you, right leg behind you. Slowly lean forward, directly over your left shin, stretching the left outer glute and opening the right inner hip.

Modification: Option to place the hands behind you and sit tall, supporting the hip rotation.

How To Do A Lateral Lunge and Knee Hug

1. Start standing, feet hip-width apart, slightly bent knees.
2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward.
3. Then, drive off your right foot to reverse the movement, pushing back to center. As you stand, perform a knee drive by pulling the right knee up in line with your right hip.
4. Grab the right knee and pull it into your chest for a moment, performing a knee hug.
5. With control, step your right leg back out into a lateral lunge and repeat the sequence.

Modification: Omit the balance knee hug, tapping your toe back to center with each rep.

How To Do A Squat and Calf Raise

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged.
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
3. Drive through your heels to stand tall, squeezing your glutes.
4. As you stand tall, perform a calf raise by rising onto your toes. Hold for a moment, then lower back down so your feet are flat on the mat.

How To Do An Advanced Clamshell and Side Plank Crunch

1. Lie on your right side, with legs stacked (right knee resting on the ground, left leg resting on right leg) and knees bent at a 45-degree angle, soles of the feet to touch.
2. Rest on the forearm of the lower (right) arm, shoulder stacked over elbow.
3. Exhale to engage the core and stabilize your spine and pelvic floor.
4. Use your outer glutes and hips to lift your resting hip off the floor. Simultaneously as you lift your hips off the ground, open your legs, raising your upper knee as high as you can without shifting your hips or pelvis (mimicking a clamshell opening). Bring the top leg parallel with your hip.
5. Send the top (left) leg long. Then perform a side plank crunch, pulling your top, left knee up to meet your left elbow. Arm and leg meet as you squeeze your obliques (side abs).
6. With control, lower the left leg and return to the starting position.

Modification: Option to omit the hip dip and side plank crunch. Lift your hips to find the top of the clamshell and hold for the timed interval.

How To Do A Bicycle Crunch and Figure 4 Glute Bridge

1. Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs to a raised 90-degree bend.
2. Lift your head, neck and shoulders off the ground. Place your hands behind your head and think about pressing your head into your fingertips. 
3. Lift your right elbow towards your left knee as you extend your right leg long.
4. Slowly return to the starting position and repeat on the other side. Pulling your left elbow towards your right knee as you extend your left leg long.
5. Continue to repeat this ‘bicycling’ movement to perform four bicycle crunches.
6. Then place your left foot flat on the floor as you find a figure 4 position by placing the right ankle across the left knee.
7. Hold this figure 4 stretch as you press through the left heel to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips.
8. Slowly lower your hips to hover an inch above the mat, returning to starting position. Repeat for four glute bridges.
9. Lower the hips all the way down to the mat and repeat four bicycle crunches.

Modification: Perform bicycle crunches with knees bent, reducing the range of motion.