Snacks · 7 min

Morning Wake-Up

A gentle seven minutes to loosen up and get your blood moving.

• 7 minutes
• New to it
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You loosen your spine and hips first, then run twice through a short circuit of squats, step jacks, bridges and a long lunge stretch. Nothing is fast or hard: the aim is to feel warm and awake, not tired. Good straight out of bed, before coffee.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ3 Steady · 115 to 128 bpm

Blocks

1. Loosen up

   Z2 Warm
   • Cat-Cow40 s
   • March in Place40 s
   • Arm Circles30 s

2. Wake-up circuit2 rounds

   Z3 Steady
   • Bodyweight Squat10 reps
   • Step Jack30 s
   • Glute Bridge10 reps
   • World's Greatest Stretch2 reps each side · Reach long, breathe out as you rotate

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.