The 15-minute morning exercise consists of 6 movements. Do 2 sets of 10-12 reps for each movement.
Squat
Stand up straight with your feet shoulder-width apart. Stretch your arms forward or place your hands on your hips.
Bend your knees and hips to squat down. Lower your body until your thighs are parallel to the floor. Press on your heels to stand up.
Push-ups
Start in a high plank position with your hands under your shoulders and your torso straight. Bend your elbows and lower your chest to the floor. Keep your torso straight as you lower it. Push up, stretch your arms.
In the opposite leg
Stand up straight with your feet hip-width apart, hold a dumbbell with your hands and stretch your arms out in front of you.
Step one leg back, lowering your body until both knees are bent about 90 degrees. Push back to the starting position. Repeat with the other leg.
Bridge pose
Lie on your back on the floor with your knees bent and your feet hip-width apart. Press on your heels to lift your hips until your body forms a straight line from your head to your heels.
Squeeze your buttocks, holding in the above position for a while. Lower your hips back to the starting position.
Plank
Lie on your stomach, support your elbows at right angles with your shoulders, toes and keep your body in line from head to heel, tightening your abs, back and buttocks. Hold the pose for 20 - 40 seconds.
Superman Pose
Lie face down on the ground, extend your legs back and raise your arms up in front of you. Tighten your glutes and lower back muscles, while lifting both your arms and legs off the ground. Hold this position for 15-20 seconds, then slowly lower it down and have control.
