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Full-Body Morning Workout Routine

The document outlines a full-body exercise routine scheduled from 5:00 AM to 6:00 AM, divided into five segments: warm-up, lower body, core & cardio, arms/chest/back, and flexibility/cool-down. Each segment includes a variety of exercises with specified repetitions and durations. The routine aims to enhance mobility, strength, and flexibility.

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daschandrani.2006
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15 views2 pages

Full-Body Morning Workout Routine

The document outlines a full-body exercise routine scheduled from 5:00 AM to 6:00 AM, divided into five segments: warm-up, lower body, core & cardio, arms/chest/back, and flexibility/cool-down. Each segment includes a variety of exercises with specified repetitions and durations. The routine aims to enhance mobility, strength, and flexibility.

Uploaded by

daschandrani.2006
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

5:00 AM – 6:00 AM Full-Body Exercise Routine with Tracker

Generated on July 22, 2025

5:00–5:10 AM – Warm-Up & Mobility


■ Wall Push (2×10)
■ Shoulder Shrug & Roll (2×10)
■ Slow Neck Circle (2×10)
■ Head Tilt (2×10)
■ Arm Circles – forward/back/up (3 types × 2 sets)
■ Prayer Reach (2×10)
■ Cat and Cow (2×10)
■ Knee Hugs (2×10)

5:10–5:25 AM – Lower Body, Thighs & Glutes


■ Squats (2×10)
■ Donkey Kicks (2×10/leg)
■ Glute Bridge (2×10)
■ Duck Walk (2×10 steps)
■ Side-Lying Leg Raise (2×10/leg)
■ Inner Thigh Pulse (2×10)
■ Standing Side Kick (2×10/leg)
■ Sumo Squat Pulse (2×10)
■ Step-Back Lunge (2×10/leg)

5:25–5:35 AM – Core & Cardio


■ Lay Down Cycling (2×10)
■ High Knees (2×10/leg)
■ Russian Twist (2×10/side)
■ Mountain Climbers (2×10/leg)
■ Plank (2×30s)
■ Side Plank (2×20s/side)
■ Back Squeeze Side Drop (2×10)
■ Arms Overhead and Down (2×10)

5:35–5:50 AM – Arms, Chest & Back


■ Chest Fly (2×10)
■ Triangle Fly (2×10)
■ Elbow Traps (2×10)
■ Arm Circles (2×10/type)
■ Superman Pull (2×10)
■ Arm Flaps (2×10)
■ Arm Pulses (2×10)
■ Diagonal Reach (2×10)
■ Chair Row (2×10)
■ Back & Shoulder Stretch (2×15s)
■ Bicep Stretch (2×15s)

5:50–6:00 AM – Flexibility & Cool-Down


■ Cobra Pose (2×15s)
■ Mountain Pose (2×30s)
■ Butterfly Pose (2×10)
■ Wind Releasing Pose (2×20s)
■ Child’s Pose (2×30s)
■ Baby Pose (2×30s)
■ Legs Up the Wall (2 mins)
■ Deep Breathing (2 mins)

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