Starting your day with an extra boost of energy goes a long way in elevating your physical and mental energy, and giving you the right mood and motivation to totally crush your day.

Keep reading and check out this 15 minute body and mind energizer put together by Suki Clements, a yoga teacher and fitness professional. The routine will activate and engage your whole body, with a mix of strength exercises and cardio-focused moves. By the end of the 15 minutes, you’ll feel awake, vibrant, and ready to take on your day.

All you need to get started is a mat and a light set of weights (which are totally optional).

Workout Summary

  • Time: 15 minutes
  • Equipment: Light set of dumbbells and a yoga mat.
  • Instructions: Move from one exercise to the next, and complete for the indicated amount of time.

Roll Down

  1. Start in a standing position on your mat. Take a couple of deep breaths here.
  2. Tuck your chin into your chest, and slowly lower down into a forward fold.
  3. Take a couple of breaths at the bottom, then slowly rise back up to start, rolling up vertebra by vertebra.

Good Mornings

  1. Start in a standing position.
  2. Interlace your hands behind your head, and spread your elbows wide.
  3. Inhale and lift your heart up. As you exhale, flatten your back and lower down until your chest is parallel with the ground. Pause here.
  4. Then, fold forward toward your legs, bring your elbows in, and allow your knees to bend as needed.
  5. Spread the elbows, lift your heart, and rise back up to your flat-back position. Take a breath and come back to standing.
  6. Repeat this full sequence 3 times in total.

Plank Jacks

  1. Come into a high-plank position, with your shoulders stacked over your wrists.
  2. Jump your feet out so they’re wider than your mat. Then quickly jump them back to start.
  3. Continue for 30 seconds, then move through a downward dog.

Side Angle + Lawn Mower

  1. From a downward dog, lift your left leg into the air, then step your foot in between your hands.
  2. Grab a weight with your right hand (this is optional).
  3. Come into a side angle position, with your left leg bent at a 90-degree angle and your foot facing away from your body. Keep your right leg extended long, with your foot pressed into the ground, facing forward. Press your left arm into your left thigh, and bring your right arm overhead.
  4. Drop your right arm down, twisting your torso so it’s parallel with the ground and reaching toward your foot. Reverse the movement, and press your arm back overhead.
  5. Continue for 30 seconds, then move through downward dog and repeat on the opposite side.

Chair Pose Tricep Kickbacks

  1. Start in a standing position. Hold a pair of dumbbells in your hands, and bring them in front of your chest, palms facing in.
  2. Sit your hips back, bend your knees, and lower down into chair pose.
  3. Engage your triceps as you press the weights behind your body, until your arms are fully extended.
  4. With control, return back to start.
  5. Continue for 30 seconds.

Star Taps

  1. Come into a wide stance.
  2. Inhale as you lift up onto your toes and reach arms overhead.
  3. As you exhale, bend your knees, bend down, and press your fingertips into the mat.
  4. Continue for 30 seconds.

Squat + Rope Pulls

  1. Hinge at your hips, and sit back into a squat position.
  2. As you inhale, stand up and reach your arms overhead.
  3. Quickly lower back into a squat, and pull your hands to your sides, as if you’re pulling a rope down.
  4. Continue quickly repeating this movement for 10 seconds.

Wide Jumping Jacks

  1. Stand with your feet together, with arms at your sides.
  2. Raise your arms out to the sides and over your head. At the same time, jump your feet out wide.
  3. Quickly reverse the movement and return to start.
  4. Continue for 30 seconds.

To cool down, move through lizard pose, pigeon pose, and then lie down on your mat and stretch into a star pose. Please note that any advice in this article doesn’t replace personalized medical advice from a professional.