In the hustle and bustle of a professional’s life, finding time for fitness can be challenging. However, incorporating a quick and effective workout routine into your morning can make a significant difference. Introducing DECA-DAWN Circuits, a series of seven exercises I designed for busy professionals to stay fit and healthy. Each exercise consists of 10 reps, making it a manageable yet impactful morning routine.
1. Push-Ups: Sculpt Your Upper Body.
2. Lunges: Boost Leg Strength and Stability.
Tips: Step forward with one foot, ensuring your knee doesn’t go past your toes. Lower your hips until both knees are bent at a 90 degree angle. Alternate legs for each lunge.
3. Brazilian Crunches: Target Your Core.
4. Squats: Tone Your Lower Body.
5. Plank Get Ups: Enhance Core Stability.
Tips: Begin in a plank position, then lower onto your right forearm, followed by the left. Push back up onto your right hand, then the left. This exercise engages your core and strengthens your shoulders. (watch the video in the beginning of this post for more clarity)
6. V-Ups: Challenge Your Abdominal Muscles.
7. Burpees: Full-Body Cardio Blast.
Tips: Start with a squat, place your hands on the ground, jump back into a plank, perform a push-up, jump your feet back towards your hands, and explosively jump up. This dynamic exercise elevates your heart rate and works multiple muscle groups. (watch the video in the beginning of this post for more clarity)
With 10 reps each, targeting different muscle groups for a full-body workout. It's important to do these exercises with the right form to get the most out of them. By adding DECA-DAWN Circuits to your daily schedule, you can stay in shape and start your day on a positive note. This workout regimen is designed for busy professionals who are always on the move and want to take control of their health.
