The Easiest Way to have a Great Day Every Day

I can't express enough how much better you'll feel if you begin every single day with a few basic bodyweight exercises.

Just check the box and move during this quick exercise recharge. 

Don't push anywhere near failure (save that for the actual strength training session later in the day). 

Pick 3-4 exercises. Something for the lower body, something for the upper body, and something for the core. I also add a second something for the lower body – glute bridges – because it's good for the hips, gets some bonus core engagement, stretches my hip flexors while building the booty (strong glutes and abs are key in this life).

Do this or a similar short, easy, exercise snack within 30 minutes of waking. I do it every morning while I brew my coffee. 

10 Hindu squats

10 glute bridges

10 frog crunches (or dead bugs)

10 pushups

(Sometimes I do more reps or even multiple rounds. But 1 round of 10 reps apiece is my personal rule of thumb, and usually I just do that minimum daily "buy-in").

The muscles wake up. 

The body loosens up thanks to the blood flow throughout the muscles.

The brain gets energized – also as a result of the blood flow.

While it's not much and it's not difficult for me to do 10 reps of these exercises, the results are insanely positive due to the timing (first thing). 

The fact that it's easy to do is intentional because, when it comes to this early morning "recharge" routine, my goal is consistency – doing it every single day, no matter what.

The friction – the barrier to entry – is low because the exercises are easy to do and the reps are kept way lower than what would be a high intensity for me. 

The exercises require no equipment other than my own bodyweight. This eliminates any excuses for NOT doing my daily recharge. 

Pick 3-4 simple bodyweight exercises. Do 5-15 reps per exercise (depending on preference and your strength in the selected exercises).

I think following my structure would be a wise place to start for everyone, but you can use different exercise variations if you want. 

Here's the general template I recommend:

Within 30 minutes of waking:

1. Squat variation 

2. Glute bridges

3. Core exercise of choice

4. Pushup variation or even just holding a pushup-position plank for 10-15 seconds ( a great prerequisite to pushup training)

Start out doing 5 reps per exercise. This'll keep the friction super low and make it less intimidating. Trust me, I understand that when we're tired and just out of bed, we may not be very motivated to do any movement, even just a few simple exercises. Reduce friction and start out super easy, then feel free to increase reps once the habit is solidified.

This quick recharge takes less than 5 minutes and you'll notice you immediately feel better – more energized, happier, and more focused when you do it every day for a couple weeks. Then after a couple months, the positive results from just a few daily morning reps compounds. This is how we can seriously impact our day, every day, for the better. It all starts with taking 3-5 minutes and moving the body a bit. 

Have fun, bros.