Morning ``Wake-Up`` Workout

Start your morning off with an energizing workout!

High Knees (45 seconds)
Run on the spot, driving your knees toward your chest.  Complete this exercise for 45 seconds and as fast as you can.

Spiderman Climber (15 reps on each leg)
Start in a push-up position.  Contract your abdominals, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder. Slowly return your leg to the start position and repeat with the opposite leg.

Lateral Run and Pause (8 reps)
From a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That's one rep.

Jumping Jacks (45 seconds)
Start with your feet shoulder width apart and your hands at your sides.  Simultaneously raise both arms above your head and jump spreading your legs apart laterally.  Then jump again and lower your arms to your side and brings your legs back together. Repeat.  Complete this exercise for 45 seconds and as fast as you can.

Lateral Jumps (15 reps on each leg)
Starting with both of your feet together.  Push-off with your right foot laterally and land on your left foot at a distance of about 4 feet. Once you have landed on your left foot, continue the exercise by jumping laterally onto your right foot at a distance of 4 feet.  Repeat.

Mountain Climbers (45 seconds)
Start in a push-up position.  Keeping your body straight (in plank form) with your head in line with your body.  Now bring your right knee to your chest, then back to starting position.  Now bring your left leg to your chest, then back to the starting position.  Alternate rapidly with each leg.  Complete this exercise for 45 seconds and as fast as you can.

Do this group of exercises 3 times, and enjoy the rest of your day!

Working Your Abdominal Muscles

Why are your abdominal muscles so important?

Abdominal muscles are important in providing support and movement to the trunk. These muscles also provide protection to the inner abdominal organs and assists your body in breathing. Your abdominal muscles, along with your back muscles, also provides your body with posturalsupport.

How do you exercise these core muscles?

Here are three great exercises that you can do at home to strengthen your abdominal muscles, the body’s support system:

1) Abdominal Crunch

- Lie on your back, with your knees bent and your feet flat on the floor, about shoulder widthapart.

- Place your hands across your chest. Push your lower back into the floor and tighten your abdominal muscles.

- Slowly curl your head and shoulders a few inches off of the floor. Pause for a few seconds andthen slowly lower your head and shoulders back to the starting position.

- Repeat until exhaustion.

2) Abdominal Twist Crunch

- Lie on your back, with your knees bent and your feet flat on the floor, about shoulder widthapart.

- Place your hands across your chest. Push your lower back into the floor and tighten your abdominal muscles.

- Slowly curl your head and shoulders a few inches off of the floor toward your right knee. Pausefor a few seconds and then slowly lower your head and shoulders back to the starting position.

- Slowly curl your head and shoulders a few inches off the floor toward your left knee. Pause fora few seconds and then slowly lower your head and shoulders back to the starting position.

- Continue to alternate your crunches from right to left.

- Repeat until exhaustion.

3) Leg Raise

- Lie on your back and place your arms to the side of your body, with your plams facing down. Rest your shoulders and head on the floor and contract your abdominal muscles.

- Straighten your legs and keep them together. Lift your legs so that they are several inches off ofthe floor.

- Slowly raise your legs until they are no more than 40 degrees off of the floor.

- Pause for a few moments and then slowing lower your legs back so that they are back to beingseveral inches off of the floor.

- Repeat until exhaustion.