This post has been sponsored by adidas. All opinions are my own.

Naval Admiral William McRaven mentioned it in his commencement speech a the University of Texas, Austin: If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. 

In my opinion, accomplishing a workout routine resembles the same results as making beds. Not only that, but morning exercise may also improve decision-making during the day.

The new study, “Distinct Effects of Acute Exercise and Breaks in Sitting on Working Memory and Executive Function in Older Adults,” by Wheeler et al. (2019) was published on April 29, 2019 in the British Journal of Sports Medicine. Their findings in the paper’s conclusion: “A morning bout of moderate-intensity exercise improves serum BDNF and working memory or executive function in older adults, depending on whether or not subsequent sitting is also interrupted with intermittent light-intensity walking.”.

See how we can be more productive by only making your bed and exercise! 

Stretch your arms by pulling them across your body.

Reach behind your back and grab your elbow. 

Grab your feet behind your back and stand up straight to stretch your legs.

1. Start with weights in each hand and standing straight.

2. Lift one arm to shoulder height and slowly bring back down, alternating arms for one count. 

Do 10 sets

1. Start with needs slightly bent and weight at the center of the body.

2. Punch out in front, alternating each arm for one count. 

Do 10 sets

1. Start with one leg behind your back and weight behind your back, above your head.
2. Left leg behind to a 90% angle and lower weights further down back. 
3. Fully extend weights above head. 

Do 5 reps, switch leg, and 5 five more reps. 

1. Start in standing position with weight at the center of the body.
2. Kick leg back for ten reps. Repeat on the other side.

Do 10 reps on each leg.

1. Start in standing position with weight at the center of the body.
2. Press down on toes; lifting heals of the ground. Slowly bring back to start position and continue for ten reps. 

Do 10 reps

1. Start in a standing position with feet under shoulders, booty band around lower legs, and weights at the center of the body.  

2. Lift leg up to the side, as far up as possible. 

Do ten reps on each leg. 

1. Start in kneeling position with back straight and weight behind the knee.
2. Left leg up, raising the knee to the same level as back. 

Do ten reps on each leg. 

1. Lay down on the side, with both legs overlapping and pointed straight.
2. Lift the leg as high as possible and bring back down slowly.  

Do ten reps on each leg

1. Lay down on the side, with both legs pointed straight, and one hand stretched high above. 

2. Lift hips off the ground and slowly bring back down. Continue for ten reps and then switch sides.  

Do ten reps on each side. 

Lay down with only toes, forearms, and hands touching the ground. Keep back straight and booty down for 30 seconds. 

1. Sit down with back straight and bottoms of feet touch together. Bring close to the body for a deeper stretch. 
2. Lower head down to feet and hold for 10 seconds. 
3. Sit down with legs crossed and stretch your arms by pulling them across your body.
4. Meditate for 1 minute.