Once in the Morning Does It: A Quick Morning Workout

The L.A. Times asked Michael Seril. who was recently named personal trainer of the year by the National Strength and Conditioning Association, to describe a short, nonjolting workout that does not require a person to put shoes on, change out of pajamas or leave her living room. Here’s what Seril came up with:
Warm up with a walk around the house for a few minutes. Then do one minute of high-stepping, bringing your
knees up to waist level, then one minute of torsal rotation, twisting side to side (not
too severely) with feet planted about shoulder-width apart. That’s your warm up; now comes the routine.
1.) Power squat: Hold a 5 to 8 pound medicine ball to your chest, squat.  Sit into the squat until your thighs are parallel to
the floor. Make sure knees do not extend beyond toes. Then come back up. Do one set of 20.
2.) Back lunge with rotation: Standing and holding the ball to your
chest, step straight back about 3 feet with your right foot and rotate
your torso to the right. Do 10 reps. Now switch sides, stepping back
with your left foot while turning to the left.
Return to a squat position, but instead of raising the ball overhead,
toss it as you rise up and catch it as you go back down. Do 20 of these.
3.) Side bridge: Lying on your side, prop yourself on your elbow,
forearm on floor and perpendicular to your body, then bring your hip up
off the floor to achieve a straight line from armpit to ankle, with
only elbow and side of foot touching the ground. Hold for 30 seconds on
each side. (Rest at 15 seconds if needed.)
4.) Straight-ahead bridge: With chest facing floor and back held
straight, prop yourself on forearms and toes, engaging the abs and
glutes — for 30 seconds.