TOTAL-BODY WORKOUT

Start Your Day With This Wake-Up Call to Action

Getting each day off to a great start means more than a shower and coffee. Moving your muscles upon awakening will have you feeling energized mentally and physically. These easy movements in bed and then standing can be done fast. Get in the habit of starting each morning with this quick fitness jolt.

SIT-UP STRETCH

Upon awakening, sit up and slowly stretch out, extending arms up and fingers out. Extend the head back, and feel your muscles come to life. Follow up by twisting the torso side to side, and take some deep breaths.

LEG RAISES

Lie back down with arms at sides and proceed to raise the right leg, keeping a slight bend in the knee. Hold the leg up for 10 seconds, flexing the foot up and down. Then lower and raise the left leg. Raise each leg three times.

SINGLE LEG PULL-INS

With legs out together, bend the right knee and pull it in to the chest. Pause, then extend back and next work the left leg. Pull each leg in three times.

KNEE-TO-HEAD CRUNCHES

With legs out together, bend the right knee, pull it in and grasp it with both hands. Proceed to pull it in a bit more while raising the head up to meet it. Pause, then extend back and next work the left leg. Pull each leg in three times.

TOE GRASPS

With legs out together, sit up and slowly slide hands down the legs, bending at the waist. Grasp toes with fingers, feeling the stretch in the back. Pause, then return to starting position. Perform five repetitions.

EXTENSIONS

With legs out together, sit up and slowly slide hands down the legs, bending at the waist. Stop when comfortably stretched, pause, then return to starting position. Perform five repetitions.

FLOOR TOUCH

Standing with feet wide apart, and keeping the knees slightly bent, bend at the waist and lower hands to the floor, or as close as possible without strain. Pause, then rise. Perform three repetitions.

TRUNK TWISTS

Stand with hands on hips and feet wider than shoulder-width apart. Proceed to twist to the right, down in front and over to the left, before rising to starting position. Perform five repetitions.

BODY BURSTS

Standing with arms crossed at wrists, proceed to enthusiastically extend them up and out, rising up on toes and thrusting the head back. Perform five repetitions.

BACK BENDS

Stand with feet shoulder-width apart and hands clasped behind the back. Proceed to bend over and extend arms up. Pause, then rise to starting position. Perform three repetitions.