OK Fitness (B) Morning Exercise Routine

Welcome to the OK Fitness (B) 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 - Jumping Jacks

10 secs

Next Exercise - Jumping Jacks Start standing Hip Width Jump out and raise the hands above the head. Return to the starting position.

Jumping Jacks

(30 Seconds)

Rest - Next: Wall Sit

10 secs

Next Exercise - Wall Sit Start standing Hip Width Bend down and sit against the wall keeping your thighs parallel to the floor

Wall Sit

(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: 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: Step Ups

10 secs

Next Exercise - Step Ups Start in a normal stance Step up on to a chair and down again. Continue for the 30 secs.

Step Ups

(30 secs)

Rest - Next: Hindu Squats

10 secs

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

Hindu Squats

(30 secs)

Rest - Next: Triceps Dips

10 secs

Next Exercise - Triceps Dips Start sitting on a chair, holding the edges. Lower body down off the seat and back up. Continue

Triceps Dips

(30 secs)

Rest - Next: Plank

10 secs

Next Exercise - Plank Start in the Pushup position. Hold the right fist on one hand. Hold this position for the duration.

Plank

(30 secs)

Rest - Next: High Knees Running in Place

10 secs

Next Exercise - High Knees Running in Place Start in the normal position Fast stepping in place with the knees brought up high

High Knees Running in Place

(30 secs)

Rest - Next: Lunges

10 secs

Next Exercise - Lunges Start in the normal position Step forward into a lunge until the opposite knee is almost to the floor. Return and alternate.

Lunges

(30 secs)

Rest - Next: Pushups with Rotation

10 secs

Next Exercise - Pushups with Rotation Start in the Pushup position Perform a pushup and rotate alternate arms up towards the ceiling. Alternate for 30 secs.

Pushups with Rotation

(30 secs)

Rest - Next: Side Plank

10 secs

Next Exercise - Side Plank Start lying on the side resting on the forearm Perform a plank and change to the other arm halfway. (at 15 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!