Five minutes before you're even fully awake — a gentle sequence to open up the spine, wake up the legs, and get blood moving before the day starts. Nothing hard, nothing that needs a warm-up of its own.
1 round, slow and controlled · light effort throughout
1. Abdominals Stretch Variation One
30sLie prone and press up gently.
Start lying down — no rush.
2. Bodyweight Spinal Jefferson Curl
45s × 3Stand tall on a flat surface with feet hip-width apart and arms hanging in front of your thighs.
3. Good Mornings
12 × 3Stand tall with your feet hip-width apart, hands crossed at your chest or behind your head.
4. Bodyweight Squat
20 × 4Feet shoulder-width, toes slightly out.
5. Supermans
12 × 3Lie face-down on a mat with your arms extended overhead and your legs straight behind you.
Finish here — you're awake.
Do this workout with Coach Dexter counting your reps
The Pusher times every move, calls out your reps out loud, and keeps score — free forever, no gym required. Bring a friend into Push Together and train the same session live, side by side, from anywhere.