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Last Updated on February 4, 2021

10 Simple Morning Exercises to Make You Feel Great All Day

10 Simple Morning Exercises to Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. (In addition to the following exercises, don’t miss this Simple Cardio Home Workout Plan for free!)

Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

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Here’s a video to guide you through:

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

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4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

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    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

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    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    More by this author

    Robert Locke

    Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

    10 Reasons Why People Are Unmotivated (And How to Be Motivated) 12 Ways to Work Smarter, Not Harder to Be More Productive 10 Simple Morning Exercises to Make You Feel Great All Day What Your Fear of Being Alone Is Really About and How to Get over It Write A Personal Mission Statement to Achieve Your Goal More Easily

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    Last Updated on April 15, 2021

    12 Best at Home Workouts (No Equipment Needed)

    12 Best at Home Workouts (No Equipment Needed)

    Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

    The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

    There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

    This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

    The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

    A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

    If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

    Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

    Warm-Up

    Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

    Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

    • Exercise 1: Squats[2]

      • Exercise 2: Lunge[3]

        • Exercise 3: Leg Swings[4]

          • Exercise 4: Star Jumps[5]

            • Exercise 5: Push-ups[6]

              • Exercise 6: Squat Thrusts[7]

                Dynamic Stretches

                Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

                For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

                Aim to do 15-20 reps on each side for 1 round.

                Upper Body Dynamic Stretches:

                • Exercise 1: Arm Swings

                  • Exercise 2: Arm Circles[8]

                    • Exercise 3: External Shoulder Rotations[9]

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                      • Exercise 4: Torso Twists[10]

                        Lower Body Dynamic Stretches:

                        • Exercise 1: Step Throughs[11]

                          • Exercise 2: Lying Side Leg Swings[12]

                            • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                              • Exercise 4: Leg Swings (Front & Side)

                                Strength Workouts

                                1. Upper-Body Strength Workout (Beginner)

                                This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                                For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                                • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                  • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                    • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                      • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                        • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                          • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                            • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                              2. Abs Strength Workout (Beginner)

                                              This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                              • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                                • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                  • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                    • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                      • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                        • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                          3. Leg Strength Workout (Beginner)

                                                          If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                          • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                            • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                              • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                                • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                  • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                    • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                      4. Upper-Body Strength Workout (Advanced)

                                                                      Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                      For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                      • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                        • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                        • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                          • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                            • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                              • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                                • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                  5. Abs Strength Workout (Advanced)

                                                                                  If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                  With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                  • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                    • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                      • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                        • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                          • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                            • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                              6. Leg Strength Workout (Advanced)

                                                                                              Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                              For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                              • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                                • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                  • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                    • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                      • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                        • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                          7. HIIT Workout (Beginner)

                                                                                                          This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                          • Exercise 1: Squat

                                                                                                            • Exercise 2: Toe Touches[50]

                                                                                                              • Exercise 3: Walk-Outs[51]

                                                                                                                • Exercise 4: Heel Flicks
                                                                                                                • Exercise 5: Plank[52]

                                                                                                                  • Exercise 6: Jumping Jacks[53]
                                                                                                                    • Exercise 7: Mountain Climbers[54]

                                                                                                                      8. HIIT Workout (Intermediate)

                                                                                                                      Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                      • Exercise 1: Squat Kicks

                                                                                                                        • Exercise 2: Burpees[55]

                                                                                                                          • Exercise 3: Push-ups

                                                                                                                            • Exercise 4: High Knees[56]

                                                                                                                              • Exercise 5: Plank Ups[57]

                                                                                                                                • Exercise 6: Star-Jumps

                                                                                                                                  • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                    9. HIIT Workout (Advanced)

                                                                                                                                    If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                    • Exercise 1: Jump Squats[59]

                                                                                                                                      • Exercise 2: Hand Release Burpees[60]

                                                                                                                                        • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                          • Exercise 4: Tuck Jumps[62]

                                                                                                                                            • Exercise 5: Plank Toe Touches

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                                                                                                                                              • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                                • Exercise 7: Sprawls

                                                                                                                                                  Mobility Workouts

                                                                                                                                                  10. Upper Body Mobility Workout

                                                                                                                                                  Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                  This workout will help improve flexibility in your upper body.

                                                                                                                                                  • Exercise 1: Cat-Cow[64]

                                                                                                                                                    • Exercise 2: Upward Dog[65]
                                                                                                                                                      • Exercise 3: Chest Release[66]

                                                                                                                                                        • Exercise 4: Child’s Pose[67]

                                                                                                                                                          • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                            11. Lower Body Mobility Workout

                                                                                                                                                            If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                            This workout will help improve flexibility in your lower body.

                                                                                                                                                            • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                              • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                                • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                  • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                    • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                      • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                        12. Spinal Mobility Workout

                                                                                                                                                                        Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                        It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                        • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                          • Exercise 2: Tail Wag[76]

                                                                                                                                                                            • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                              • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                                • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                  • Exercise 6: Side-Lying Rotations[80]

                                                                                                                                                                                    Final Thoughts

                                                                                                                                                                                    These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                    More Workouts You Can Do at Home

                                                                                                                                                                                    Featured photo credit: Scott Broome via unsplash.com

                                                                                                                                                                                    Reference

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                                                                                                                                                                                    [2] Pars Health Clinic: Lower Back Pain From Squats: Why this Happens and How to Avoid it
                                                                                                                                                                                    [3] 200 Lunges: What is a Lunge?
                                                                                                                                                                                    [4] Anytime Fitness: Lower Body Wedding Workout 1
                                                                                                                                                                                    [5] The Frugal Exerciser: STAR JUMPS WORKOUT
                                                                                                                                                                                    [6] Australian Fitness Academy: HOW TO PUSH UP: PROPER BODYWEIGHT PUSH UP TECHNIQUE
                                                                                                                                                                                    [7] Popsugar Fitness: If You Hate Burpees, This Move Is Here to Save You
                                                                                                                                                                                    [8] Popsugar Fitness: This Is Your 10-Minute Cut Arms and Cut Abs Workout
                                                                                                                                                                                    [9] Athletics Weekly: Stretch: External rotation
                                                                                                                                                                                    [10] Flipping Heck: 5 Yoga Poses For Office Workers
                                                                                                                                                                                    [11] Men’s Health: Chris Hemsworth’s Functional Fitness Workout
                                                                                                                                                                                    [12] Pilates Can: Side Lying Single Leg Swings
                                                                                                                                                                                    [13] Julie Lohre’s Fitbody: Donkey Kickbacks
                                                                                                                                                                                    [14] Popsugar Fitness: The Beginner-Friendly Workout That Will Increase Your Fat Burn
                                                                                                                                                                                    [15] Man of Many: 10 Best Shoulder Exercises for Men
                                                                                                                                                                                    [16] Adam Kemp Fitness: Dumbbell Floor Press Benefits & How to Do the DB Floor Press
                                                                                                                                                                                    [17] Popsugar Fitness: Get Gorgeous Shoulders With These 14 Essential Exercises
                                                                                                                                                                                    [18] Cathe: Why You Should Vary Your Hand and Arm Position When You Do Bicep Curls
                                                                                                                                                                                    [19] Central Mass Physical Therapy & Wellness: Technique Tuesday: no more triceps dips!
                                                                                                                                                                                    [20] Women’s Health: How To Do Bicycle Crunches Without Killing Your Neck
                                                                                                                                                                                    [21] Get Healthy U: How To Do A Basic Crunch
                                                                                                                                                                                    [22] Women’s Health: How To Do A Russian Twist The Right Way
                                                                                                                                                                                    [23] Very Well Health: Hip Bridge Exercises for All Fitness Levels
                                                                                                                                                                                    [24] Popsugar Fitness: 35 Plank Variations That Will Strengthen and Tone Every Inch of Your Body
                                                                                                                                                                                    [25] Abdominales Verdaderos: Guía de Ejercicios 101: Las Flutter Kicks
                                                                                                                                                                                    [26] Shape: The Best Outer-Thigh Exercises and Cardio Workouts
                                                                                                                                                                                    [27] My Fitness Pal: The Difference Between Forward and Reverse Lunges
                                                                                                                                                                                    [28] Openfit: How to Do the Bulgarian Split Squat
                                                                                                                                                                                    [29] Glamour: Hip thrust: the MASTER exercise to shape the glutes
                                                                                                                                                                                    [30] Outlift: THE ROMANIAN DEADLIFT GUIDE
                                                                                                                                                                                    [31] Popsugar Fitness: 7 Important Exercises You’re Probably Neglecting
                                                                                                                                                                                    [32] The Health Science Journal: Wall Push Ups
                                                                                                                                                                                    [33] Strong Fitness Magazine: A Full-Body Workout You Can Do With a Towel
                                                                                                                                                                                    [34] NASM: THE SMALL-GROUP CIRCUIT WORKOUT
                                                                                                                                                                                    [35] Popsugar Fitness: Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms
                                                                                                                                                                                    [36] Gym Junkies: Hammer Curls 101
                                                                                                                                                                                    [37] Julie Lohre’s Fitbody: Triceps Kick Backs
                                                                                                                                                                                    [38] Da God’s Fitness: Jackknife Sit-Up
                                                                                                                                                                                    [39] Coach: How To Do Leg Raises
                                                                                                                                                                                    [40] GymBeam: 47 THE BEST AND MADLY ENTERTAINING PLANK VARIATIONS
                                                                                                                                                                                    [41] Bodybuilding: Cocoons
                                                                                                                                                                                    [42] Self: 11 Plank Exercises That Double as Cardio Moves
                                                                                                                                                                                    [43] Openfit: 6 Side Plank Variations That Will Clobber Your Core
                                                                                                                                                                                    [44] The Gymosaur: My favourite exercise #2: the pistol squat
                                                                                                                                                                                    [45] Get Strong: All About Bulgarian Split Squat Jumps Exercise
                                                                                                                                                                                    [46] Ideal Me: Jumping Alternating Lunges
                                                                                                                                                                                    [47] Openfit: How to Do the Single-Leg Deadlift
                                                                                                                                                                                    [48] Wynn Fitness: BEST GLUTE EXERCISES THAT AREN’T THE SQUAT: HIP THRUSTERS
                                                                                                                                                                                    [49] exer-pedia: ACTIVITY: CALF RAISE OFF STEP – SINGLE LEG ECCENTRIC
                                                                                                                                                                                    [50] Popsugar Fitness: Chisel Your Abs and Get a Strong Core With These 13 Moves Trainers Swear By
                                                                                                                                                                                    [51] Women’s Health Mag: How To Do a Walkout: There’s a Reason PTs Love Including Inchworm Exercises in Workouts
                                                                                                                                                                                    [52] SELF: How to Do a Plank With Proper Form
                                                                                                                                                                                    [53] Physical Culture Study: THE HISTORY OF THE JUMPING JACK
                                                                                                                                                                                    [54] Well + Good: To Nail Mountain Climbers, Repeat After Me: Planks but Make ’Em Cardio
                                                                                                                                                                                    [55] Experience Life: How to Do a Burpee
                                                                                                                                                                                    [56] Workout Trends: How to do High Knees ???
                                                                                                                                                                                    [57] Popsugar Fitness: The Best Cardio Exercises You Can Do Right in Your Living Room
                                                                                                                                                                                    [58] Milligan Movement: 5 MINUTE ABS
                                                                                                                                                                                    [59] Ideal Me: Jump Squats
                                                                                                                                                                                    [60] 24 Life: MASTER THIS MOVE: BURPEE
                                                                                                                                                                                    [61] Shape: The Advanced Bosu Ball HIIT Workout That’ll Make You Feel Like an Athlete
                                                                                                                                                                                    [62] Julie Lohre’s Fitbody: Tuck Jump
                                                                                                                                                                                    [63] Popsugar Fitness: The Intense Push-Up Variation That’ll Change the Way Your Abs Look
                                                                                                                                                                                    [64] Workout Trends: Yoga Poses: Cow Cat Back Stretch Pose
                                                                                                                                                                                    [65] Alo: PERFECT THE POSE: UPWARD FACING DOG
                                                                                                                                                                                    [66] VeryWell Fit: How to Do the Towel Chest Stretch
                                                                                                                                                                                    [67] Verywell Fit: How to Do Child’s Pose (Balasana) in Yoga
                                                                                                                                                                                    [68] Kinfolk Wellness: FOAM ROLLER EXERCISES FOR SWIMMERS
                                                                                                                                                                                    [69] Sea Lark Chiropractic: Scorpion Stretch – Day 15 Movement Challenge 2020
                                                                                                                                                                                    [70] MapMyRun: 6 Stretches Every Cyclist Should Do
                                                                                                                                                                                    [71] VeryWell Fit: Quadricep Stretches
                                                                                                                                                                                    [72] VeryWell Health: Yoga Spinal Twist for Back Pain
                                                                                                                                                                                    [73] VeryWell Fit: How to Do Standing Forward Bend (Uttanasana) in Yoga
                                                                                                                                                                                    [74] Experience Life: Chair Yoga
                                                                                                                                                                                    [75] Well + Good: 3 Back Extension Exercises That Whisk Away the Effects of Sitting at a Desk All Day
                                                                                                                                                                                    [76] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                    [77] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                    [78] VeryWell Fit: How to Do Seated Forward Bend (Paschimottanasana) in Yoga
                                                                                                                                                                                    [79] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                    [80] VeryWell Health: Yoga Spinal Twist for Back Pain

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