OK Fitness (A) Morning Exercise Routine

Welcome to the OK Fitness (A) Morning Exercise Routine

15 minutes for a great start to your day!

Wakeup!

Wake up brightly and with clear focus.

Try to get 7.5 to 8 hours sleep

Hydrate

Have a tall glass of water. Sparkling is fine.

Add a half of Lime or Lemon or have it without.

Walk

Go for a 400m walk or about 480 steps

Take it easy. Just getting the joints moving.

OKF Morning Workout

Time for the Morning Workout

12 Exercises for 30 secs with 10 sec breaks

Prepare - Bend & Reach

10 secs

Next Exercise - Bend and Reach Start standing Hip Width Bend and reach down between the legs then up above the head

Bend and Reach

(30 Seconds)

Rest - Next: Walking Burpees

10 secs

Next Exercise - Walking Burpees Start standing Hip Width Bend down and walk back to a pushup Walk back up to standing

Walking Burpees

(30 secs)

Rest - Next: Japanese Pushups

10 secs

Next Exercise - Japanese Pushups Start in a wide Pushup position Dive down, up and back Continue for the timeframe

Japanese Pushup

(30 secs)

Rest - Next: Shiko Squats

10 secs

Next Exercise - Shiko Squats Start in a wide stance Squat to a Shiko (Sumo) Stance and back up

Shiko Squats

(30 secs)

Rest - Next: Overhead Presses

10 secs

Next Exercise - Overhead Presses Start in a normal stance Push arms up and down

Overhead Presses

(30 secs)

Rest - Next: Crunches

10 secs

Next Exercise - Crunches Start lying down, Knees bent, hand on thighs Crunch up so wrists touch top of knee

Crunches

(30 secs)

Rest - Next: Pushups

10 secs

Next Exercise - Pushups Start in the Push Up position - Back Straight As many pushups in the timeframe - Elbows by the side

Pushups

(30 secs)

Rest - Next: Hindu Squats

10 secs

Next Exercise - Hindu Squats Start in a normal stance Squat to place the hands between the feet and back up

Hindu Squats

(30 secs)

Rest - Next: Standing Mountain Climbers

10 secs

Next Exercise - Standing Mountain Climbers Start in the normal position Reach up with one hand and raise the opposite knee. Alternate in a stepping motion.

Standing Mountain Climbers

(30 secs)

Rest - Next: Steam Engine

10 secs

Next Exercise - Steam Engine Start in the normal position Hands behind the head Bring the elbows alternately to the opposite knees

Steam Engine

(30 secs)

Rest - Next: Shoulder Taps

10 secs

Next Exercise - Shoulder Taps Start in the Pushup position Reach up and tap the opposite shoulder Alternate hands for 30 secs

Shoulder Taps

(30 secs)

Rest - Next: Rear Lunges with Rotation

10 secs

Next Exercise - Rear Lunges with Rotation Start in the normal position Step back into a lunge and rotate the opposite arm up towards the ceiling. Alternate for 30 secs.

Rear Lunges with Rotation

(30 secs)

Rest - Workout Finished!

Well Done!

If you prefer a light kata practice now, that will round off the morning!

Hit the Shower!

That's it... Hit the Shower

and off to work!