Morning exercises will energise you for the day ahead

Personal trainer Matt Roberts, suggests:

Do one set of the circuit on your first attempt and then measure your sensations of fatigue in the following twelve hours. If you feel that your energy hasn’t been negatively affected, increase to two circuits, increasing up to a maximum of four. Take a rest for 30 to 60 seconds between each exercise. You’ll need a short recovery if you’re fatigue is just within the muscles, a longer break if the fatigue is all over the body.

Squats
Standing with your feet shoulder width apart.
Bend both knees to 90 degrees, keeping an upright posture through your back. Keep your heels on the ground. Do 15-20 a time.

Calf raises
Standing on the edge of a step, on the balls of your feet, with your heels and rear half of your foot unsupported. Lower your heels down over the edge of the step by bending at the ankle, then raise up onto your toes, “pointing” your feet, do this 20 times. Keep your legs and body straight throughout.

Upright row
Holding hand weights or objects that weigh 2–3kg in each hand. Keep your hands close together and raise both hands up towards your chest, “leading” with your elbows. At the top of the move your hands are level with the top of your chest and are close together, while your elbows are at an equal level with your shoulders. Return to start position. Repeat 20 times.

Press-ups
Use a half press-up on your hands and knees if you wish. If your strength is low, you can use a wall to press against. Stand about a metre away, facing the wall with your hands a little further than shoulder width apart. Bend both elbows to 90 degrees so that you “rock” towards the wall, and return to your start position. Do this 20 times. 

“Superman”
Starting on hands and knees, straighten one leg and the opposing arm ahead and behind yourself. They should be straight at all times. Lower the arm and leg towards the ground without touching down, then raise back up to the fully elevated start position. Keep your movements slow and your head in line with a straight spinal posture, do 15 on each side.