Increase circulation, boost your energy, and connect to your core with this mobility-focused workout.
Feeling sluggish? Slept in a weird position? It’s time to get up and indulge in a little movement to revitalize your body and mind. I think of this series as a “Walk Out to Wake Up.” This full-body sequence will increase circulation, boost your energy, and help you connect to your core while offering both strength and mobility enhancers. Flow your way to a more productive day!
Watch the video below to see the exercises in action, and read my instructions before trying it yourself.
For workouts that include sequences like this and more, be sure to check out the “Wake Up Get Stoked” series on the Kira Stokes Fit App.
Movement Breakdown:
- Standing full body stretch reaching toward the ceiling
- Sit into a squat to wake up your glutes, quads, and hamstrings
- Forward fold for a hamstring and low back stretch
- Walk out to plank for full body connection
- Plank for 5 seconds: slight posterior pelvic tilt, squeeze glutes, navel to spine, ribs wrapped, neutral head and neck. Drop to your knees to modify the plank.
- Press back to down-dog, sending blood to the brain for an energy boost (any inversion supports this)
- Rolling wave to connect to your core/warm up your spine: Articulate your spine one vertebra at a time, draw your navel toward your spine to stay connected to your core
- Walk back to the quadruped position with knees stacked in alignment with your hips, knees 2-3 inches off the ground, and wrists stacked in alignment with your shoulders.
- Quadruped shoulder taps for core/shoulder stability & strength: Work to avoid rocking and maintain squareness in your hips. Hold quadruped without taps for a modification.
- Quadruped hand to opposite knee taps for core stability: Lift a hand and opposite foot off the ground and tap the knee. Once again, work to keep your hips stable
- Walk back to drop your heels to the ground to lift your chest to the proper squat position
- Rise out of your squat, squeezing your glutes to return to a standing full body stretch reaching towards the ceiling
Repeat to Recharge: Take your time and aim for 5-6 reps for best results. This walkout sequence is a wonderful catalyst for more movement to set the tone for your day or boost your energy midday. Remember: every bit of movement is an investment in your wellness bank.
