In this 10‑minute, equipment‑free workout hosted by Lindsay Baumgren of Nourishment Love with co‑instructor Rachel, viewers are led through a single‑pass, 10‑move routine designed for mornings or any time you need a quick movement boost. Each exercise is performed for 45 seconds followed by 15 seconds of rest, with no repeats. The session starts with a hip‑hinge to squat "good morning" movement to activate the posterior chain, moves into an integrated upper‑body warm‑up (down‑dog to high‑plank push‑up), then progresses through hip‑opening step‑out planks, a 90‑90 hip‑rotation stretch, lateral lunges with optional knee‑hug for glute activation, squat calf raises for ankle mobility, advanced clamshells targeting glutes and obliques, and a combined figure‑four glute bridge/bicycle‑crunch circuit. Throughout, Lindsay offers modifications (e.g., knees‑down push‑ups, incline hands, hand support for hip rotation) and emphasizes the benefits of each move for mobility, strength, and core engagement. The tone is upbeat, conversational, and encouraging, repeatedly reminding viewers that "10 minutes is always better than zero minutes" and urging them to subscribe, join the community, and explore additional free programs. The workout serves both as a quick daily routine and a warm‑up for longer sessions, suitable for travel, lunch breaks, or when motivation is low.
Chapters
Hi, I'm Lindsay Baumgren of Nourishment Love, and this is your 10 minute good morning workout. My go to when I don't feel like moving. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community. All right, you guys, we have a quick 10 minutes together. This is like my go to when I don't feel like moving. I'm super sore and tired, but I just kind of want to move. But I don't want to move. This is the workout. It's 10 minutes. It's 10 moves, no repeats. You only do each exercise once. 45 seconds on, 15 seconds off. I'm joined by the amazing Rachel. Hi. We're gonna motivate each other to move for 10 minutes today, because as we say at nourish move love, 10 minutes is always better than zero minutes. So we're just gonna get our bodies moving. There is no warmup. It's integrated into the workout. We've got 10 moves for you. Take it at your pace, follow along and add this to your daily workout routine. Or just squeeze it in whenever you can. All right, Rach, you ready? Let's go. We're starting. Feet shoulder width, distance, hands come right up behind the head. We're going into a good morning in an air squat. It's 45 seconds. You're going to go hip hinge, and then you're going to drop down into a squat. Your 45 seconds starts in three, two. Let's go. So hinge, stand, squat, stand. There you go. 45 seconds of this. One of my favorite ways to just start moving my body. Starting with that hip hinge, opening up the backside, the hammies, the hips, the glutes, and then dropping into a squat. Squat gets a little bit deeper each time I drop into it, and then my knees track out towards my outer three toes. Just a way to get that body moving. I love that. This is our good morning workout, and we're starting with a literal good morning exercise. That was so perfect, I didn't even notice. Good catch. Look at that. We're starting with a good morning. Nice work, you guys. Good morning. Right here for 10 more seconds. 10 more seconds. We're gonna hit the mat for some upper body here in 5, 4, 3, 2, and 1. Nice. We're gonna go into a down dog pushup. Great way to get that upper body warm. So I'm going down dog transfer to high plank, drop into a push up. You can always drop to the Knees. Rachel's gonna go child's pose, modified knee push up. Okay? That's where we go in three, two, and one. So down, dog. Nice little stretch here. Shift forward to that high plank. Drop into that push up right back up. Down, dog. You can hold that down dog stretch for a second. Nice. Take it at your pace. Just warming up that upper body. Shoulders, core all turned on right here. Nice. Awesome job again. You can take this from your knees, you can take it from your toes. You could always place your hands on an incline. When I was pregnant, I would add an incline, placing my hands on a chair or a bench, taking a little bit of pressure off that core. Nice work, guys. Awesome job. 10 more seconds here, and then we're going to open up those hips with a really feel good move. My personal favorite, like stretch, 5, 4, 3, 2, and 1. Nice work. You can hit the mat. We're going to just come into that high plank position again. Option to take it from your knees. And you're just going to give me a step in. Foot goes outside the hand and a big open reach. We're going to alternate sides. So step your right foot outside your right hand in three, two. Let's go. Right foot outside right hand. Big easy twist. Gaze follows the fingertips. Hold it there for a second, set it down, step back and switch it out. Left foot outside left hand. Big easy twist. This is like my favorite stretch. Very active, though. My core is definitely turned on. Shoulders are turned on. Just opening up those hips. Nice little spinal rotation. Nice open through the glutes. Really feel good move. You only do each move once. No repeat style. Also motivating. Quick 10 minutes, no equipment needed. So you can do this absolutely anywhere. A great, like, got off the plane and need a quick body weight traveling workout. Quick lunchtime workout. 3, 2, and 1. Awesome job. Now you're going to sit back onto your backside. I'm going to start facing this way for the purposes of this move. 90, 90 right legs are both at 90 degrees. I'm going to do a nice little hinge forward and then I rotate my legs over in 3, 2, 1. So pushing both knees into the mat. Thinking about splitting my shin in half with my chest. Hold here. Nice little stretch and then rotating those hips up and big mobility move here. Really good for opening up the hips. Also lengthening the glutes. Spend a lot of time contracting our glutes, the squats, lunges, things of that nature. It's a great way to lengthen and open the hips. Rachel has a nice modification for you. Putting your hands back to support that hip rotation. A lot of people that suffer with hip pain or low back pain, I swear. Adding this movement to your daily routine. Game changer for my hips and my back. Love this mobility move. Do it daily. Try to strive for at least a minute of this daily. For 3, 2, and 1. Nice work. From here, we're going to come up to a standing position. We're going to go into a lateral lunge with a knee hug. So we'll start just hitting the right side. So I'm going to tap down, right, Drive up and give myself a nice little knee hug here. Open up those glutes again in three, two, let's go. Hit right, drive up and just hug that knee in. Nice work. Hit right, drive up. Balance challenge. That core knee hug is totally optional. It's another way to add a little bit of core, nice little stretch. A lot of these moves are strengthening and stretching at the same time. So we're calling it a good morning workout. Our favorite combo, right? Strength and mobility. Right. If you're feeling ambitious today, I mean, you could use this as a nice, long, guided warmup. Really, that's what it is. It's a good warmup. A good way to get your body moving in the morning. Nice work. 10 seconds here on the right side. Nice. Awesome. 5, 4, 3. Let's do one more. 2 and 1. Nice. Now we're gonna put both feet on the ground. We're going to a squat calf raise. So just squatting down, driving through the toes, coming up and getting those heels off the ground. Squat calf raise, and then we'll hit those lateral lunges on the other side. We go in three, two. Let's go. But down. Drive up. Nice, nice. Squat drive. Lower the heels. Squat drive, lower the heels. Warming up the calves and ankle. Also essential part of movement, right? You need good ankle mobility to get good squats. It's all related. Nice, big full body. Chain of kinetics here. Nice work. Fully extending at the top. Ankles, knees, and hips. Ankles, knees, and hips. Nice work. Starting to feel those legs build up a little fire, too. There you go. Right? Nice work, guys. Stay with it. Right here. Last five. Four, three, two, and one. Nice. Now we're gonna do those lateral lunges over to the left. So I'm gonna hit left, drive up, option knee hug. All right, shake it out, guys. We're getting close. This is our last standing move, and then we're going to hit the mat for our final three moves. We go in three, two. Let's go. Hit left Drive up option. Add that knee hug, hit left, drive up option. Add that knee hug. Just gently pulling that knee up, stretching through the hips, lengthening through the glutes, driving off that bent knee. Nice work, you guys. Awesome job. Just getting that body moving, and sometimes it just. You need 10 minutes, right? And you're like, once I do the 10 minutes, I'll be more motivated to keep going, right? I know we have a lot of people that say that. I know. Hannah said I didn't feel like working out. And when I'm short on time, sometimes I just gotta start with 10 minutes. This was a great workout that kicked off her day. A workout you can come back to. 3, 2, and 1. Nice work. Ready to take it down to the mat? Let's go. All right, here we go. We're gonna do an advanced clamshell. A fun move. I'm gonna take forearm to the ground. It doesn't matter which one. Elbow is stacked underneath the shoulder. I'm going to lift kick, crunch kick, lower. Big move. Three, two. Let's go. Lift, kick, crunch kick, lower. Lift kick, crunch kick, lower. Hips and glutes. Nice obliques right there. Awesome. Hips, glute core, obliques. Boom. Getting it all. Lift, kick, crunch, kick. Really feeling the fire in the hips and glutes in this one. You got it. You only got to do each side once. Come on up. Kick, pull, push. Nice. 10 seconds here. You got it. Stay with it. Lift kick. 5, 4, 3, 2, 1. Woo. There we go. Nice work. Little fire. Let's go to our backside, and then we'll finish off the other side. You're going to give me four bicycle crunches. 1, 2, 3, 4. Hold it here. Four figure four glute bridges in three, two. Let's go. Crunch. 2, 3, 4. Hold it here. Glute bridge. 4, 3, 2. Back to crunches. Here we go. 1, 2, 3, four. So you should be switching out that figure for a glute bridge. Alternating sides each time. Three and four. Back to crunches. One, two, three, four. Right into that glute bridge. Four, three, two, one. Back to crunches. Four, three, two, One. Back to bridges. Four, three, two. Nice. Last set. Four, three, two, 1. Last set of bridges. Four, three, two, and one. Nice work. Roll it over. We have that advanced clamshell. Other side. So knees are going to start stacked here. That lift kick, crunch kick combination. Final move, guys. This is it. We go in three, two. Let's go. Lift, kick, crunch kick, lower. Lift, kick, crunch kick, lower. Nice work. Up. Push, pull. Nice. Final move. Last 45 seconds right here. Finish this 10 minute workout nice and strong. You got it. Whoo. Nice feeling the burn in those glutes and hips obliques right here. Nice work. Finish strong. Push, pull. Nice. Starting to feel a little bit of sweat working up too. There it is. By the last move we'll get you there. Last move. 10 seconds up. Push, pull. Nice work guys. Finish it right here. Final 5, 4, 3, 2 and 1. Woo. There we go. Nice work, Rachel. Feels good. A good 10 minute feel good workout. We hope you loved it and we'll see you back on the mat for more workouts soon. Have a great day. Awesome work. If you love that 10 minute workout, do me a favor and hit subscribe to our YouTube channel. I've also loaded another quick bodyweight workout right here you might enjoy or check out our free at home two week strength training program in this playlist right here. Have a great day.
