Sets: 1 • Reps: 10 • Rest: ~
Wakes up your core
Get on all fours with your hands in line with your shoulders and your knees beneath your hips. Inhale, lifting your head and tailbone so your spine arches slightly toward the floor. Exhale as you tuck your tailbone under, curl your back upward, and let your head hang toward the floor. That’s one rep. Do 10, moving smoothly between positions.
Sets: 1 per leg • Reps: 30 secs • Rest: ~
Wakes up your hips, glutes, and thighs
Stand with your feet shoulder-width apart and your arms at your sides or on your hips. Step back with your left foot and sink into a lunge until your front knee is bent 90 degrees. Push back up, keeping both knees slightly bent. Continue the up-and-down movement with the left leg for 30 seconds; change legs and repeat.
Sets: 2 • Reps: 30 seconds • Rest: 1 minute
Wakes up your triceps, chest, glutes, hamstrings, and quads
Stand with your feet hip-width apart. Squat down and place your hands on the floor directly in front of your feet. Jump your feet backward and land in a pushup position. Do one pushup, then jump your feet back toward your hands and return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat.
Sets: 1/side • Reps: 30 secs • Rest: ~
Wakes up your obliques
Stand with your left side a few feet from your bed. Bend your left elbow 90 degrees, lean toward the bed, and place your forearm on the edge of the mattress, stretching your legs into side plank position (your bed’s unstable surface will make this move super difficult). Rest your right arm on your side. Hold the position, with legs stacked, for 30 seconds. Repeat on the other side.
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