Wake up, shake up

Kick-start your mind and body each morning with this invigorating routine.

Ready to meet your new secret wake-up weapon? It’s known as an activation warm-up. “As you sleep, your core temperature drops, your body becomes dehydrated and connective tissues are less flexible,” explains Alex Zimmerman, certified strength and conditioning specialist and creator of this revitalising sequence.

“Flowing through slow, rhythmic movements improves blood circulation, increasing your range of motion,” he says. “It basically prepares the nervous system for what’s next.”

What’s next can either be a run, a Pilates session or just getting your butt up and out the door for work.

Perform this progression three or four times a week first thing in the morning, or use it at any hour to boost mobility, turn up your muscles’ power potential and reduce injury risk. Repeat the series once or twice.

Lie face up on the floor, arms at your sides. Bend your right knee and lift your right leg over your left, and hold your right leg down with your left hand (a). Bend your left knee and grab the top of your left foot

Stand with your feet together. Step your left foot out a metre to the left and extend your arms overhead. Now bend your left knee and lunge left, with both feet facing forward. Your body should form a straight line from your right foot to your right hand. Return to the start to complete one rep. Do 10 and then switch sides. with your right hand. Inhale through your nose and lower your right shoulder toward the floor as you exhale through your mouth (b). Hold for five breaths, then return to the start. Repeat on other side.

Kick-start your mind and body each morning with this invigorating routine.

Start in a push-up position (a), and then shift your hips back and up (b). Glide back into a push-up position and draw your right knee to your right elbow (c). Return to start and draw your left knee to your left elbow. Return to start and then shift your hips back again to complete one rep. Do six to eight.