I count myself as a morning person for sure. Most days I wake up before my alarm, plan out all that I want to accomplish, and quite often log some miles before I even think about my first cup of coffee. Yep, I'm the friend who has run six miles, stopped for a bagel, and texted at least four people all before 10 a.m. on the weekend.
Now before you go and call me crazy, there are a few things I do that support my morning lifestyle. I stop watching TV at least 30 minutes before bedtime, I stop drinking caffeine after 3 p.m., and I lay out my workout clothes the night before to make it even easier to get moving in the morning. Pro tip: Under Armour has great matching pieces like the UA Rush Tank [1] ($45) and UA Rush Leggings [2] ($70) that make it so easy, I don't even have to think about what to toss on for my run.
But even I'm not immune to those dreary work mornings when getting up from a cozy, warm bed seems like the last thing anyone would ever contemplate doing. And trust me, on days like those, a workout is the farthest thing from my mind.
To help me find a 10-minute, non-intensive workout that would give me just a little extra pep in my step and shake me out of my hazy state before my first meeting of the day, I turned to Bespoke Treatments [4]'s Daniel Giordano [5], PT, DPT, CSCS, who said a mobility flow was just the answer.
"Mobility is the ability of your joints to actively move through its range of motion," explains Giordano. He explained that performing mobility work daily will help increase your heart rate, increase circulation, and prepare you for your day.
This simple flow can be done in the comfort of your own home, without any equipment — I tried it standing next to my bed even. And it only requires about three to five reps to get your heart pounding and joints moving.
Check out this 10-minute mobility flow to kickstart and energize even the laziest of days.
Plank Walkouts
Start standing up with your feet a shoulder width apart and knees soft. Tuck your chin under and round down to touch your toes one inch at time. Walk out your hands inch by inch into a high plank. Then, reverse and walk your hands inch by inch to your toes and raise up vertebrae by vertebrae to the starting position.
World's Greatest Stretch
From your plank position, assume a soft lunge. With your left leg in the lunge, rotate through as you drop your inside left elbow towards the floor. Then rotate your left hand to the ceiling, following your hand with your eyes, to open up your left side. Be sure to tuck your bottom rib under as you rotate. Repeat on the opposite side.
Crouching Tiger
Starting in the high plank position, shift your hips back to your heels. (You will be in a crouching position with your arms still out in front of you.) As you return to the high plank position, round your back up like a cat and finish in the high plank position.
Scorpion Rotation
Lie flat on your stomach with both hands out to the side in a field goal or T position. Lift your left leg up, crossing it over behind you to the right side as you twist your hips until your left foot taps the floor on the right side. Return to the starting position and switch legs.
Adductor Holds
Get into a catcher's position with your heels on the ground. Put each arm on the inside of your knees and shift side to side for an active stretch.