10 Minute Morning Workout

By Don

September 17, 2021


Reading Time: 2 minutes

The American Heart Association reports that since 1950, sedentary jobs have increased over 83%This is a staggering statistic, and indicative of a multi-generational shift in how work is done.
Post-2020, as companies are grappling with how much remote work to allow, the sedentary job market will likely continue to expand, which will result in more sitting, more stationary minutes in the day, and less physical activity.
If you’re like me and have one of these sedentary jobs, you know the feeling of physical complacency that builds throughout the week with a lack of movement. Most of the day is spent inside, behind a computer, talking on a phone, sitting through meetings, and using your brain while not using your body.

10 Minutes of Movement in the Morning

There’s nothing magical about the 10 minute number. But I’ve noticed a difference in mood, attentiveness, engagement and mental clarity when I have devoted just a few minutes each morning to physical activity. Whether it’s a set of push-ups, burpees, a walk with your dog or a jog with your wife, the discipline of completing some type of physical activity each morning goes a long way preparing for the sedentary day.
The following workout is a workout that you can add to your morning routine throughout the week. I would suggest variety in physical activity each morning throughout the week; one morning go for a walk, one morning focus just on stretching, one morning perform strength training, etc…
This following 10 minute workout is designed to quickly get your blood flowing (which will wake you up) and will engage your full body by moving your entire kinetic chain

The 10 Minute Morning Workout

Complete one exercise after another with minimal to no rest. The goal of this workout is to complete it as quickly as possible while maintaining good form. To make this easier, reduce the number of repetitions completed per exercise (i.e. 10 or 15) or regress the difficulty of the exercises using the regression recommendations on the exercise video page. To make this harder, increase the number of repetitions completed per exercise (i.e. 30 or 40) or increase the difficulty of the exercises using the progression recommendations on the exercise video page.
  • Warm-Up
    • 1-2 minutes of stretching
  • Total Body:
  • Back:
    • 20 Inverted Rows (if you are inside, use your kitchen table if it’s sturdy enough)
  • Chest:
  • Triceps:
    • 20 Dips (use a chair)
  • Legs:
  • Core:
  • Cool-Down
    • 1-2 minutes of stretching

This workout is not a substitute for a fully developed exercise program, but it will help in your efforts to use your body to move if you add it to your morning routine.

If you are interested in more workouts that will help you build muscular endurance, stability and strength, visit the Layman’s Fitness workout page.

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