15 min STRETCH & TRAIN GOOD MORNING WORKOUT (No Equipment, Beginner Friendly)

TopShop · June 8, 2024

15 min STRETCH & TRAIN GOOD MORNING WORKOUT (No Equipment, Beginner Friendly)

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Video Transcript

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[Music] [Applause] [Music] hey everyone welcome back and good morning i hope you guys are having a great start to your day today i’m leading you through a quick 15 minute stretch and light workout routine so today we’re going to focus on just getting the body moving loosening up those joints getting the blood flow going because that’s a great thing to do first thing in the morning you don’t need any equipment just make sure that you can see your screen so you can follow along with me and without further ado let’s get to it all right first up feet are going to be nice and wide arms out to the side you’re going to reach for the opposite toe you’ll feel the stretch in your hamstring and then come back moving through center so [Music] try and keep your legs nice and straight here [Music] good we’re going to take a quick 10 second rest next up you’re going to do a side bend so we’re going to stretch out that side then from here you’re going to move through center into a squat coming down into a flat back so my back is nice and straight here then coming up moving to the other side and through center so this should just be a nice flowing movement don’t forget about your breath [Music] so [Music] [Music] really reach on those side bends gaze is looking up to the ceiling all the way down in your squat [Music] nice work next up we’re going to come down into a plank on your hands make sure i don’t step on jazz we’re going to move through stepping into a high lunge here then you’re going to lift up that front arm twist open up the chest back down to center moving through plank other side so [Music] keep that back leg straight when you’re in your lunge [Music] [Music] good we’re going to stay down here on the floor next up you’re going to do a push-up on your knees so coming down and then from here you’re going to push back into a child’s pose so again we’re just kind of flowing through the movement here coming down and i’m pushing back [Music] [Music] take this nice and slow [Music] good we’re going to move into a tabletop position so back is nice and flat we’re going to do some bird dogs you’re going to extend opposite arm opposite leg making sure that core is nice and tight we’re not dropping the belly button we’re keeping it lifted towards our spine and bring it in we’re going to switch nice and simple stretch that leg squeeze the [Music] glute oh [Music] good we’re gonna flip it over onto our backs you’re going to come into a hollow hold position so press that lower back into the floor extend arms and legs then you’re going to bring everything in and give yourself a nice big hug grab those knees stretch out the upper back stretch out the lower back and extend [Music] [Music] [Music] good we’re going to stay down here on the floor you’re going to come into a reverse bridge position you’re going to come up pressing those hips up to the sky and then just tapping the booty to the floor before you press it right back up so leg should be at a 90 degree angle you may feel a stretch in the front of your shoulders make sure you’re squeezing those glutes as hard as you can at the top [Music] [Music] good sitting on your bums next up you’re going to do a forward fold coming down stretching out those hamstrings then from here you’re going to control with the core lay it back down fingers are facing toward the sky lifting everything up for a setup and coming down into a forward fold so [Music] nice work we’re going to stand it up oh thank you i am going to need more of my mat space now next up you’re going to come into a side lunge so we’re lunging out to the side we’re going to place the hands down on the knees we’re going to feel that stretch in the inner thigh hold it for as long as you need to lift the arms up keep the chest lifted as we switch to the other side [Music] nice work this is our last exercise before i lead you into a quick little cool down stretch you’re going to do a squat as you come up from your squat you’re going to bring one leg up for a hip circle other leg and back down so focusing on loosening up those hips coming all the way down into your squat bring those knees in as close as you can to your chest so [Music] [Music] [Applause] [Music] good step those feet out just a little bit wider than your squat we’re gonna come forward stretching out those hamstrings place the hands down on your mat try to release the neck here everything’s nice and loose with your upper body you can cradle your head to help weigh your upper body down make sure your legs are straight [Music] [Music] from here we’re going to move to one leg you’re going to face your toes to the same wall so we’re stretching out this front hamstring make sure if i’m i’m facing the right so my left hip is being pulled forward so i really feel that stretch in the hamstring [Music] good and moving through center and do the other side toes face the opposite wall [Music] [Music] good staying here you’re going to pop that that back leg down into a lunge hands are on either side of your foot you’re going to drop the back knee down sweep the arms up into this deep lunge pull this hip forward so you really feel that stretch in the front of your hip flexor if you want to increase the stretch in that hip flexor you can put one arm down on your knee and lift it up and over go ahead sweep the arms back down pop the back leg up moving through plank we’re going to do the other side so into our lunge here drop the back leg down sweep the arms up [Music] so [Music] and again moving through plank you’re going to lower yourself down into cobra pose letting those hips sink deep down into the floor press those shoulder blades down [Music] [Music] good and from here we’re going to push back into child’s pose let those knees open nice and wide and then reach those fingertips toward the top of your mat [Music] [Music] [Music] good and slowly walking yourself back up we’re going to take a seat down here find a place that’s comfortable and we’re just going to focus on the breath for the last minute so sit in a comfortable position we’re just going to take some big inhales and big exhales try to relax everything in the body relax the fingertips release any tension you have in your shoulders and your belly [Music] [Music] good work you can slowly open your eyes wiggle those fingertips shake out those arms i hope you guys enjoyed this quick little good morning workout i love this combination of light exercises some stretching and then focusing on the breath at the end it’s just a great way to start off your day if you enjoyed this one give it a thumbs up let me know how you enjoyed it in the comments down below and subscribe if you’re new here make sure you turn on your post notifications so you don’t miss another video from me and i will see you guys very soon bye [Music] you

Welcome to Top Fitness Influencer

Your Destination for Yoga and Pilates Excellence

Are you ready to transform your body and mind with the power of yoga and Pilates?

At Top Fitness Influencer, we are dedicated to helping you achieve your wellness goals by focusing on flexibility, balance, and core strength. Whether you’re a seasoned practitioner or just starting your journey, our comprehensive resources and high-quality activewear from Top Brand Clothing will support you every step of the way.

The Benefits of Yoga and Pilates

Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

Here’s how they can enhance your life:

Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

Here are some key benefits:

Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
Body Awareness: Pilates promotes body awareness, helping you understand and correct your movement patterns.

What We Offer

At Top Fitness Influencer, we provide a wealth of resources to help you get the most out of your yoga and pilates practice.

Here’s what you can expect:

Expertly Designed Workouts

Our collection of certified instructors has created a variety of yoga and Pilates workouts tailored to all fitness levels and goals. Whether you’re looking to improve flexibility, build core strength, or find balance, we have the perfect routine for you.

Comprehensive Training Guides

Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of yoga and pilates. From beginner poses to advanced techniques, our guides cover everything you need to know to practice safely and effectively.

Wellness Tips and Articles

Stay informed and inspired with our wellness tips and articles. Learn about the latest trends in yoga and pilates, discover new practices, and find advice on how to incorporate mindfulness and relaxation into your daily life.

Community Support

Join Top Fitness Influencer with our vibrant community of yoga and pilates enthusiasts. Connect with like-minded individuals, share your progress, and find support and motivation to stay committed to your practice.

Enhance Your Practice with Top Brand Clothing

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To get the most out of your yoga and pilates sessions, it’s essential to wear comfortable and functional activewear. We recommend Top Brand Clothing products for their superior quality and performance.

Why Choose Top Brand Clothing?

Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
Comfort: With features like moisture-wicking fabric and ergonomic designs, these products provide unmatched comfort during your practice.
Style: Top Brand Clothing offers stylish and trendy activewear that makes you look and feel great both on and off the mat.
Performance: Designed to enhance your performance, these products support your movements and help you get the most out of your workouts.

Top Brand Clothing Products We Recommend

Yoga Sets: Perfect for your yoga sessions, these sets offer flexibility and comfort.
Activewear: Versatile and durable, activewear from Top Brand Clothing is ideal for both yoga and Pilates.
Shorts: Stay cool and comfortable during your practice with lightweight and breathable shorts.
Sports Bras: Provide the support you need with sports bras that are designed for maximum comfort and performance.
Swimwear: Whether you’re practicing yoga by the pool or hitting the beach, Top Brand Clothing’s swimwear keeps you stylish and comfortable.

Getting Started with Top Fitness Influencer

Ready to embark on your journey to improved flexibility, balance, and core strength?

Here’s how you can get started with Top Fitness Influencer:

1. Explore Our Workouts

Browse our extensive library of yoga and Pilates workouts and choose the ones that suit your goals and fitness level. Each workout is designed to help you progress and improve at your own pace.

2. Read Our Training Guides

Dive into our training guides to learn the fundamentals of yoga and Pilates. These guides provide valuable insights and tips to help you practice safely and effectively.

3. Join Our Community

Become a part of the Top Fitness Influencer community and connect with fellow enthusiasts. Share your progress, ask questions, and find motivation and support from like-minded individuals.

4. Shop Top Brand Clothing

Invest in high-quality activewear from Top Brand Clothing to enhance your practice. Browse their collection of yoga sets, activewear, shorts, sports bras, and swimwear to find the perfect gear for your needs.

Focus on Your Well-Being Today

At Top Fitness Influencer, we believe that everyone deserves to experience the transformative power of yoga and Pilates. By incorporating these practices into your daily routine, you can improve your physical and mental well-being, reduce stress, and find a greater sense of balance and harmony.

Who Am I?

Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

Join us today and start your journey to a healthier, happier you. With our expert resources, motivating community, and top-quality activewear from Top Brand Clothing, you’ll be well-equipped to transform your body and mind.

Let’s embark on this journey together!

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15 min STRETCH & TRAIN GOOD MORNING WORKOUT (No Equipment, Beginner Friendly)