If you could begin burning serious calories the minute you open your eyes, would you be down?
Let’s say all you have to do is roll out of bed, grab a set of dumbbells and rep your way through a 10-minute workout, all before getting out your first yawn – because seriously, that’s all you have to do.
Exercising first thing in the morning jump starts your metabolism keeping it elevated throughout the day, in turn allowing you to burn more calories. Not to mention, moving in the morning can boost mood and fine-tune your mental acuity, which we’re sure will thrill your boss.
We’ve developed a 10-minute basic strength training circuit workout to get your morning and metabolism moving. Follow the routine below, at least, three days a week for strength and toning results.
Don’t forget to make your way to the kitchen right after for a protein-packed breakfast.
Level: Beginner
Equipment: Dumbbells 5 – 10lbs range
Sets: 1-2
Reps: 15-20, or timed when noted
Complete Circuit 1 for preferred number of sets and then move on to Circuit 2.
Circuit 1
Bent Over Reverse Flies
- Starting Position: Grab a pair of dumbbells, preferably closer to the 5lbs range, stand with feet hip-width apart and slightly bend at the knees as you hinge at the hips. With a straight back, you’ll want to be near a mirror to make sure the lower back does not round, roll the shoulders slightly back creating a high chest and let the dumbbells hang in front of your knees, palms facing each other.
- Take a deep breath, brace your core, and draw the weights back by squeezing through the shoulder blades.
- Your head should be down, not to strain the neck, and your palms and forearms should be facing outward as you pull your elbows back and down behind you. Pause at the top of the movement for two seconds as you exhale.
- Slowly lower the dumbbells back to starting position. Continue for your preferred number of reps.
Dumbbell Chest Press
- Starting Position: Grab a pair of dumbbells, preferably closer to the 10lbs range, and lay down on your back.
- With the weights in your hands, and your triceps resting on the ground, bend your elbows to 90 degrees pulling them in line with your chest (not your shoulders), squeeze your shoulder blades together pressing them into the ground as you slightly arch your mid back, pressing your lower back into the ground with knees bent and feet planted in the ground.
- Take a deep breath, brace your core, and drive the weights upward on a slight diagonal so that they stay in line with your chest and do not retract over the shoulders. As you drive the weights upward, be sure to draw the elbows toward each other squeezing through the chest. Pause at the top of the movement for two seconds as you exhale.
- Slowly lower the dumbbells back to starting position. Continue for your preferred number of reps.
Upper Ab Crunches
- Starting Position: Lay on your back, bringing your legs into the air as you bend the knees to 90 degrees and cross your arms over your chest.
- Take a deep breath, brace your core, and lightly contract through your upper abdomen (right below the ribcage) as you slightly crunch upward rounding the shoulders inward. Pause at the top of the movement for two seconds as you exhale.
- Slowly lower shoulders back to starting position. Continue for your preferred number of reps.
Incorporate this 30 day ab challenge every morning to super charge your results!
Bridges
- Starting Position: Lay on your back with feet hip-width apart and planted flatly on the ground. Be sure your heels are about a hand’s length from your butt. Place arms at your sides.
- Take a deep breath, brace your core, and extend your hips upward while driving through your heels. Your pelvis should tilt slightly, and you should be squeezing through the butt. Be sure not to place tension in the neck and shoulders. Pause at the top of the movement for two seconds as you exhale.
- Slowly lower hips back to starting position. Continue for your preferred number of reps.
Wall Sit
- Starting Position: Position yourself with your back to a wall.
- Press hips and shoulders into the wall as you walk your feet out about three steps.
- Slowly drop the hips so that your knees come in line with your ankles, and thighs are parallel to the ground.
- Place weight through the heel to mid toes, do not let weight shift into your toes. Hold for 30 – 60 seconds while bracing the core.
- Once time is met, slowly rise out of the sit.
Rest for 30 seconds. If you chose to perform in the 15 rep range, you might want to go with another set before moving to Circuit 2.
Also see Melissa McCarthy weight loss workout!
Circuit 2
Bent Over Double Dumbbell Lat Row
- Starting Position: Grab a pair of dumbbells, preferably closer to the 10lbs range, stand with feet hip-width apart and slightly bend at the knees as you hinge at the hips. With a straight back, roll the shoulders slightly back creating a high chest and let the dumbbells hang in front of your knees, palms facing each other. This is starting position.
- Take a deep breath, brace your core, and draw the weights back by squeezing through the shoulder blades and pulling through the lats (think bra bulge area). Your head should be down, and your biceps should be grazing against your ribcage as you pull your elbows behind you. Pause at the top of the movement for two seconds as you exhale.
- Slowly lower the dumbbells back to starting position. Continue for your preferred number of reps.
Dumbbell Bicep Curl into Overhead Press
- Starting Position: Grab a pair of dumbbells, preferably closer to the 5lbs range, stand with feet hip-width apart and weights at your side with palms facing inward.
- Take a deep breath, brace your core, and curl the dumbbells upward bringing the head of the weight to your shoulders. Pause for a second as you squeeze through the biceps and breathe out.
- Take a deep breath and now power the dumbbells upward, directly above the shoulders. Palms should be facing inward. Pause for a second as you breathe out.
- Slowly lower the dumbbells back to starting position. Continue for your preferred number of reps.
Dumbbell Tricep Kickback into Lateral Shoulder Raise
- Starting Position: Grab a pair of dumbbells, preferably closer to the 5lbs range, stand with feet hip-width apart and weights at your side with palms facing inward. Slightly bend at the knees as you hinge at the hips. With a straight back, roll the shoulders slightly back creating a high chest.
- Take a deep breath, brace your core, and with the shoulder in place extend the dumbbells back behind you hinging at the elbow. Pause for a second as you squeeze through the triceps and breathe out.
- Bring the dumbbells back to starting position. Stand tall, bend the elbows to 90 degrees with palms facing each other. Take a deep breath and now raise through the shoulders laterally as if a thread were pulling your elbow upward. Palms should now be facing the ground. Pause for a second as you breathe out.
- Slowly lower the dumbbells back to starting position. Continue for your preferred number of reps.
Lower Ab Knee Tucks
- Starting Position: Lay on your back with arms at your sides. Slowly raise the legs about 5 inches off the ground while bracing the lower abdomen.
- Take a deep breath, lightly contract through the lower abdomen (right between the hips) as you tuck your knees in toward the chest. Pause at the top of the movement for two seconds as you exhale.
- Slowly straighten and lower legs back to starting position. Be sure not to let them touch the ground. Continue for your preferred number of reps.
Squats
- Starting Position: Stand with feet hip-width apart and toes pointed slightly out so that knees will be able to track in line with the toes.
- Take a deep breath, brace your core, and sit back into your heels as you raise your hands above your head and lower your hips bringing them to knee level and thighs parallel to the ground. Keeping the core tight and chest high, begin to feel a stretch through your hamstrings and glutes. Be sure not to let the knees come ahead of the toes, or the ankles to roll inward.
- Quickly power the hips upward as you drive through the heels bringing your hips forward and squeezing through the glutes at the top of the movement. Pause for a second as you breathe out. Continue for your preferred number of reps.
Rest for 30 seconds. If you chose to perform in the 15 rep range, you might want to go with another set before calling it a morning and getting on with your day.
If you have more than 10 minutes to spare, try this 20-minute HIIT workout to really get your body humming.
