Start your day with five simple moves that will focus on full-body strength, improve blood flow and oxygen to your brain, and enhance alertness and mental clarity early in the morning.

This mini workout will help jump-starts your day with a burst of energy, setting a positive tone and leaving you feeling invigorated and ready to tackle whatever lies ahead.

Why only 10-minutes?

Getting in 10 minutes of movement early in the morning sets a positive tone for the day, priming your body and mind for productivity.

Early movement promotes circulation, loosens stiff muscles, and releases endorphins, leaving you feeling refreshed and setting the stage for a fulfilling day ahead.

Set yourself up for success!

If you are not working out or adding movement to your day on a daily basis, start with 10-minutes in the morning! Yes, in the morning, because life gets busy, and you will have more time in the day to add extra 10-minutes bouts of movement.

Even adding 10-minutes of extra movement for the day may promote longevity.

Many people fall off adding more movement to their day because of time, too hard, and too tired. If we keep it simple and start the day off with only 10-minutes of movement this may help provide consistency and improve long-term health benefits for the individual.

Repetitions vs time

In this short workout, feel free to do 10 to 15 repetitions or perform each exercise for 30 to 40 seconds with three rounds of the 5 exercises.

Sumo squat hold with heel ups

To perform a sumo squat with heel ups, follow these steps:

  1. Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
  2. Engage your core and keep your chest lifted as you lower your body into a squat position, bending your knees and pushing your hips back as if sitting into a chair.
  3. As you lower into the squat, lift your heels off the ground, balancing on the balls of your feet.
  4. Make sure your thighs are parallel to the ground and your knees are tracking over your toes.
  5. Press through the balls of your feet and heels to return to the starting position.


  • Keep your back straight and chest lifted throughout the movement to maintain proper form and prevent injury.
  • Focus on engaging your glutes and inner thighs as you perform the squat and heel lift.
  • Control the movement, lowering into the squat and lifting your heels with intention to maximize effectiveness.
  • If you have any knee or ankle issues, consult with a fitness professional before attempting this exercise to ensure it’s suitable for you.

Reverse walking bridges

To perform reverse walking bridges, also known as retro walking bridges, follow these steps:

  1. Begin by lying on your back on a mat or the floor, with your knees bent and your feet flat on the ground. Your arms should be by your sides, palms facing down.
  2. Lift your hips off the ground, engaging your glutes and core muscles, to come into a bridge position. Your body should form a straight line from your shoulders to your knees.
  3. From this bridge position, slowly and deliberately walk your feet backward, one at a time, maintaining the bridge position throughout the movement.
  4. Take small steps backward, focusing on keeping your hips lifted and your core engaged to stabilize your body.
  5. Continue walking backward until you feel a deep stretch in your hamstrings and glutes, then reverse the movement by walking your feet back to the starting position.
  6. Repeat the movement for the desired number of repetitions.


  • Keep your core muscles engaged throughout the exercise to stabilize your body and protect your lower back.
  • Maintain a steady pace as you walk backward, focusing on control and balance.
  • Avoid overarching your lower back or letting your hips sag toward the ground.
  • If you’re new to this exercise, start with a small range of motion and gradually increase it as you become more comfortable and confident with the movement.

Alternating side planks

To perform alternating side planks, follow these steps:

  1. Start in a traditional plank position with your forearms on the ground and your elbows directly beneath your shoulders. Your body should form a straight line from your head to your heels, and your feet should be together.
  2. Engage your core muscles and lift your hips off the ground, supporting your body weight on your forearms and toes.
  3. Once you’re in a stable plank position, shift your weight onto your left forearm and rotate your body to the left, opening up into a side plank. Your body should form a straight line from your head to your heels, with your left arm extended toward the ceiling and your right arm resting on your right hip.
  4. Hold the side plank for a moment, then return to the starting plank position.
  5. Repeat the movement, this time shifting your weight onto your right forearm and rotating your body to the right to come into a side plank on the opposite side.
  6. Continue alternating between side planks, moving in a controlled manner and maintaining proper form throughout the exercise.


  • Keep your core muscles engaged and your body in a straight line throughout the movement to maximize effectiveness and prevent sagging or arching.
  • Focus on stabilizing your hips and maintaining balance as you transition between side planks.
  • If you’re new to side planks, you can modify the exercise by dropping your bottom knee to the ground for added stability. As you gain strength and confidence, work toward performing the exercise with both legs extended.

V-sit with side punches

To perform a V-sit with side punches, follow these steps:

  1. Sit on the floor with your legs extended in front of you.
  2. Lean back slightly and lift your legs off the ground, balancing on your sit bones to come into a V-sit position. Your body should form a V shape, with your torso and legs forming roughly a 45-degree angle to the floor.
  3. Extend your arms straight out in front of you, parallel to the ground, palms facing each other.
  4. Begin the exercise by rotating your torso to the right, bringing your left hand across your body to punch toward the right side.
  5. Return to the center, then rotate your torso to the left, bringing your right hand across your body to punch toward the left side.
  6. Continue alternating side punches while maintaining the V-sit position.
  7. Aim to punch with power and control, engaging your core muscles to stabilize your body throughout the movement.


  • Keep your chest lifted and your spine long throughout the exercise to avoid rounding your back.
  • Focus on exhaling forcefully as you punch, engaging your abdominal muscles to deepen the contraction.
  • If you’re new to this exercise, you can start by performing the side punches without lifting your legs off the ground, gradually working up to the full V-sit position as you build strength and stability.

Push-up to downward dog

To perform a push-up to downward dog, follow these steps:

  1. Start in a plank position with your hands directly beneath your shoulders and your body forming a straight line from head to heels.
  2. Lower your body toward the ground by bending your elbows, keeping them close to your sides.
  3. Lower yourself until your chest nearly touches the ground, then push back up to the starting position, fully extending your arms.
  4. From the plank position, lift your hips upward and press back into downward dog by pushing your hands into the ground and straightening your arms and legs.
  5. Your body should form an inverted V shape, with your hips lifted toward the ceiling and your heels pressing toward the ground.
  6. Hold the downward dog position for a moment, then return to the starting position by shifting forward into plank and repeating the push-up.


  • Keep your core engaged and your body in a straight line throughout the movement to maintain proper form and maximize effectiveness.
  • Focus on lowering your chest toward the ground with control during the push-up portion of the exercise, and actively press through your palms to lift your hips into downward dog.
  • If you’re new to this exercise, you can modify by performing push-ups from your knees or starting with a shallow range of motion in downward dog until you build strength and flexibility.