Morning Jumpstart is a wake-up sequence you run once, straight through: 10 jumping jacks, 10 squat step backs, 10 side bends, 10 side knee-to-elbow and 10 knee-to-elbow. Five stations, a few minutes, and the difference between arriving in your day and being dragged into it.

The sequence is ordered like a proper ignition. Jumping jacks fire first because nothing wakes the cardiovascular system faster than a full-body movement with an overhead arm swing - blood pressure and breathing rate come online before your opinion about mornings does. Squat step backs then send that fresh circulation into the biggest muscles you own, pairing a deep squat with a shifting base of support that asks your balance to report for duty too. Side bends open the trunk laterally - the direction sleep never uses - and the two knee-to-elbow variations finish by folding the trunk diagonally and frontally, warming the obliques and abs while the standing leg does quiet balance work. By the last rep, every major hinge in your body has been consulted.

Land the jumping jacks softly and swing the arms full - a lazy half-jack sets the tone for a lazy morning. Stay at depth through the squat step backs while your feet travel. In side bends, reach up and over with clasped hands, travelling strictly sideways. For both knee-to-elbow variations, bring the knee up to meet the elbow rather than crunching down to meet the knee, and keep your standing side tall.

Coffee wakes the brain. This wakes the rest - and the rest was the part that had to carry you today.

Make it Harder: Run the full sequence twice, back to back.

Make it Easier: Step the jacks side to side and halve every station to 5.