3 Moves to Wake Up Sleepy, Tight Muscles

The workout below is for Day 3 of the Just Enough Workout, a four-week workout plan. Today’s routine is pretty great by itself, but you may also try the total program right here or browse the calendar here. Should you’d wish to enroll to receive each day emails featuring these workouts, you possibly can do this here.

After yesterday’s cardio routine, we’re back in strength mode with a full-body routine that pays special attention to your shoulders and your hamstrings (the muscles at the back of your legs).

Should you’re searching for Just Enough Movement today, the three-move circuit now we have on tap is a terrific morning wakeup for tight, sleepy muscles: The body weight good morning lengthens your hamstrings and mobilizes your lower back; the bird-dog prompts your core; and the inchworm dynamically stretches your hamstrings while firing up the small, stabilizing muscles in your shoulders as you extend into your high plank. Go ahead and check out one round within the morning, and intersperse one other one or two throughout your workday when you’ll want to get your blood flowing. Or block off 10 minutes and do all three rounds without delay!

Should you’re feeling something more intense today, Only a Little More Movement builds on those self same patterns, but offers additional spice: You’ll add a dumbbell to your good morning to challenge your hamstrings and glutes; a push-up to your inchworm to get your shoulders and chest working even harder; and a crunch to your bird-dog to hit your obliques, the muscles on the side of your abdomen. Your workout circuit will even include an overhead press to directly goal your shoulders, and a glute bridge to make your hamstrings and butt work much more.

Be at liberty to work solely in a single option or the opposite, or to combine and match. For example, you could possibly do one round of Just Enough Movement to get up your muscles, add in a single round of Only a Little More Movement for a challenge, and cut back to Just Enough for a final round to bring your body back to baseline.

Just Enough Movement Directions:

• Complete each exercise for 30 seconds, then rest for 30 seconds.
• After completing all three exercises, rest for as much as 60 seconds. That’s 1 round.
• Complete 2–3 rounds.

Just Enough Movement Exercises:

• Body weight Good Morning
• Bird-Dog (Alternating Sides)
• Inchworm

Only a Little More Movement Directions:

Complete each exercise to your chosen work/rest interval:

• 30 seconds work, 30 seconds rest
• 40 seconds work, 20 seconds rest
• 50 seconds work, 10 seconds rest

In any case of your exercises are done, rest for as much as 60 seconds. That’s 1 round. Complete 3–5 rounds.

Only a Little More Movement Exercises:

• Good Morning (Medium Dumbbell Set)
• Overhead Press (Light Dumbbell Set)
• Bird-Dog Crunch (Alternating Sides)
• Glute Bridge (Medium Dumbbell Set)
• Inchworm to Push-Up

Exercise Directions: