i'm testing the microphone now my name is flo
i'm really happy that you are in the 5 a.m. club just like me and bre and today we're gonna do
yeah our morning routine workout so we start with burpees never in my life will i teach burpees to
you or do ever burpees unless it's jiu-jitsu class and i have to because the warm up instructor
sucks hey and welcome i'm so happy you're part of the 5 a.m. club and you are interested in this
quick morning routine and morning workout that you can do right after waking up at least that's
what i do so i get up i brush my teeth do tongue scraping do the whole thing to feel fresh and
then i go into a separate room and do this quick workout routine that i'm sharing with you
today and we are working on some joint movement to kind of open up the joints and the body to get
everything ready for the day we will work a little bit on upper body strength and lower body strength
as well as core and some back bends so it sounds like a lot but it really should only take about
10 to 15 minutes if you do this in your own time and on your own your own pace but today might be a
little bit longer since i have to explain more but once you did the video a few times you know what's
what's up and how it's all going and you can just do it at 5 a.m.
For 10 15 minutes on your own
even if you're not getting up at five or before five and you're not part of the 5 a.m. club yet i
highly recommend you join it you can still do this routine anytime throughout the day it also should
not replace your full yoga practice which includes movement breath work and meditation this is just
something i personally do right after waking up to kind of energize to get the blood flowing in my
body and to get ready for the day but then i do other things in the morning and then i still do
my full one or two hour yoga practice that i do every single day so it's not a replacement it's
just an addition but if you have a busy day and you really cannot step on your mat for an hour
or two to flow or to do your workout or whatever else you're doing and at least you got this done
and you worked a little bit on on your joints and your strength and a little bit cardio as well
if you are interested in my full morning routine that i do every single day which includes getting
up before five and then what else do i do in the morning hours i have a full video on that one i
will link it up here and below in the description so go check it out let's jump right into it we
will start standing you don't need any equipment i just have my mat today for orientation but
actually if i do when i do this in the morning i just use whatever wood floor or carpet
or whatever i have available no need to get a mat or any equipment we start standing
with controlled articular rotations for those you really don't want to move anything else or
consciously try to be very stiff and stable only move the joint that you are working on we will
start working on the spine so you stand tall bring the feet closer together grab the opposite
shoulders then you tuck the chin to the chest you flex your spine so without folding
forward you only move your spine forward keep the glutes engaged everything engaged
now rotate your upper body to the left side bend to the left slowly
bring it back and around over to the right side bend to the right rotate
to the right back to center let's reverse it over to the right side bend bring it back
keep the chin to the chest the whole time rotate to the left and back
to center one more on your own nice and controlled and slow and
reverse it slowly coming back very good relaxed and tall now we're doing the
scapula so you are keeping the arms straight the arms close to your body you can keep the
fingers on the pants or the sides of your thighs you then pull the shoulders up you move the
shoulders forward keep the arms straight slowly lower down make a forward circle
down when you're at the lowest point you pull the shoulder blades together and back
and slowly you go back up very good back and down at the lowest point forward and up and relax very
good now we're doing the elbow you keep the upper arms close to the body you externally rotate your
your your arms especially your forearms and your hands as much as possible then you keep the elbows
there don't move the upper arms move bend the arms upwards hands towards the shoulders now keep the
upper arms as they are you internally rotate only the forearms in the hand slowly you go down and
reverse it so you're coming back up the same way keep that internal rotation going try to
create more space and then you externally rotate all the way to the end range slowly you
go back down very good relax a little bit shake it out if you need to we're doing the wrist now
so you grab bring the elbow in grab the forearm bend your palm towards the forearm
then you make a circle to the right nice and slow try to not move the
forearm try to not move anything else very good and reverse it to the left and down
over and back back up really nice and controlled articular rotation for the joint other
wrist wrap the left forearm straighten your fingers bring the palm closer to the
forearm and we start going over to the left nice and slow over and down over to the right
and coming back up over to the right and down to the left and up very good
shake it out beautiful work so far find the wide stance and you're going to
be called this goddess i like to then move from there towards the legs the toes and the feet
are pointing in the same direction as the thighs so find that stance that works well for you but
your stance should be very wide also think lower bring your hands to the heart and
now we start to sway to the right to the left over to the right to the left
very good so we're activating the thighs at the same time you're stretching and creating
some more space in the inner thighs and the groin if you have done the pulse high intensity program
with me with me and bri then you know this one at the leg day practice we do this one to
finish up let's go for five more each side 3 2 and 1 back to center hold it there
and now we're going up and down for 10 9 8 7 just keep it going
make sure the toes and the knees and the thighs are still pointing
in the same direction 5 4 3 2 and 1 hold it there get kind
of low lower as you would maybe lower as what's comfortable right now reach your arms
forward and lengthen out through the spine try to be more upright hold it there for 10 9 8 maybe close your eyes 7 6 5 4 3 2 and 1 very good release
straighten your legs bring the toes in and bring the feet together very
good shake it out if you want let's come down on the ground into a tabletop
let's do some cat cows to just warm up the the spine move the spine a little bit untuck
your toes start with rounding your back cat pose now do your best to move from the hips upwards
to the neck slowly roll and uncurl into cat pose very good and then from the
hips again up tuck your tailbone slowly move up towards cow pose
again and cat now back to cow and to get nice and slow moving through the spine last one and back to cat very good come on to the toes stand the hips back
they were stretching out the feet especially early in the morning this all might feel a lot more
stiffer in your body so for me it's not 5 a.m right now it's actually getting pretty
hot already here at 10 a.m and i've already filmed a few classes so i feel feel more open
but i know how it is when you are doing this at 5 a.m.
You just feel on some days very stiff and you
might want to move slower than what i'm doing here bring the hands closer to your knees arms
straight move forward quick wrist warm 5 4 3 2 just walk forward and back 1 very
good internally rotate the hands five more 5 4 stay on the toes 3 2 and 1
externally rotate the hands 5 4 3 2 and 1 very good sit on the heels
but stay on the toes shake out the hands beautiful job let's come into a plank pose the
regular plank variation we know from from yoga for most of my classes the hands are underneath
the shoulders tuck your tailbone engage the core firm into the inner hands we're doing 10 push-ups
just like this with this hand width and hands distance apart if you want to set
the knees down of course go ahead shift forward come high to the toes bend your arms
and push it back up let's go for 10 9 8 7 6 5 keep the core strong 4 3 2 and 1 very good set the knees down check out
the arms beautiful work we do our we are doing ten more but now we bring the hands wider apart so if
you have a mat you want to be as wide as the mat or wider and basically wider than the shoulders so
we are targeting less of the shoulders and triceps but now more packs and shoulders all right
let's do 10 more bring the hands wide apart tuck your tailbone keep everything
stable keep the breath going 10 more 10 9 8 7 6 5 4 3 2 and last 1 push it up very
good knees down shake it out beautiful let's come into boat pose extend the legs forward for boat bring your fingertips together knees
together point the toes spine nice and long rotate to the right hands down towards the ground over
to the left to the right same height as your knees to the left to the top right same height as
your head to the left reverse the top right middle left middle right bottom left bottom
right one more round bottom left middle right middle left top right top
left reverse it on your own very good back to boat set the feet down hands behind your fingertips
pointing towards you lift your hips up engage your glutes lift your hips up high rock or move forward and back if you want
to beautiful walk the hands forward come into a squat let's come into a forearm plank
extend the legs back come on to the forearms beautiful bring the feet close together
bring the right knee to the right arm step it back left knee left arm
back let's go for 5 4 3 2 and 1 let's keep going five
more i meant to say five each side 3 2 and 1 back to forearm plank hold it there beautiful bring your feet wider apart press into
your forearms press into your elbows tuck the tailbone move the hips down let them
hover lift back up 10 9 lower lift 8 7 6 5 4 3 2 and 1 hold
for 10 9 8 7 6 5 4 3 2 and 1 release the hips down sphinx pose
untuck the toes bring the legs wide apart last part of our practice today
some back bends slow the breath down the shoulders are right underneath and right
above the elbows forearms are parallel look straight ahead it's gotten hot here so quick i'm
dripping sweat here maybe you are at home too good work guys good work keep the glutes
strong press into your palms especially the inside part of your hands and if you
want to you can straighten your arms for seal pose so we're going deeper
into a into a backbend if you choose to but you don't have to you can just stay
wherever you are whoever feels comfortable relax your shoulders down keep the glute super
strong the breath soft looks straight ahead and slowly release down beautiful
job shake out the hips left and right of course if this is not enough what i'm
showing here in this practice today you can always add some more but like i said
it should not replace any full practice it's just to get the body started up and ready
for the day let's sit down into a seated position i prefer at this time of the day to sit on the
heels so i stretch out the tops of the feet as well as get the full bend in the knees place
your hands wherever it's comfortable for you maybe in your lap one hand over
the other sit tall close your eyes for the last few minutes of this morning practice i'm not really doing a full meditation
practice or breath work practice i just want to develop some gratitude for another
day that you woke up alive you can move the body and then i ask myself what do i
want to do with that day today what is it that i want to create provide learn maybe you want to go through a little agenda
for the day today what you have planned to mentally get ready for
all the good things that are ahead of you take a minute now
to kind of go through your day with gratitude to be really excited and fully ready for the day once
you get up from the seated position and bring your hands to the heart while
your head down if it feels right to you thank you very much for starting your day with me i wish you a fantastic day ahead it's gonna be an
awesome day for you and i see you in the next one namaste