Beep. Beep. BEEP! Yep, you're awake and you might as well get your workout out of the way now. Working out in the morning has been proven to "jump start" your metabolism, gives you energy throughout the day, and you're less likely to fall victim to excuses. What are you waiting for...it's time to get up and get moving!
¼ Mile Jog w/100 Yard Sprint
Lightly jog until your feel a good warm-up throughout the leg muscles. Add a few light skips for a bonus, before transitioning into a 100 yard sprint.
30 Hop Squats
Lightly descend into a squat and on the way up, smoothly transition the squat into a wide stance bunny hop, jumping just enough so that your feet leave the ground. Upon landing (as softly as possible from the hop, no noise is the goal) descend lightly into another squat, and repeat 30 times, trying to make each successful squat and hop a little smoother than the last, and each jump a little higher, as long as form is not compromised.
15 Medicine Ball Slams
Time to shake off that hop squat burn with 15 ferocious medicine ball slams! For this exercise, have a slightly wider than shoulder width foot stance, and will raise a medicine ball above the head as if about to chop a piece of wood in one fell swoop. Next slam that ball into the ground as hard as possible, a few inches in front of the body (to avoid a rebound in the nose) and grab it on the rebound as smoothly as possibly, before doing it 15 times more with maximum effort!
Disclosure: Make sure it’s acceptable to do this in your club, if not substitute 15 tricep-dips.
You can do these with added weight, body weight, the assistance of a chair, or resistance bands, or through negatives (jumping up “sticking” the shirt to the bar for a second before lowering yourself on a minimum 5 seconds count.) Whichever you choose, try and make it so you are struggling to get that 10th repetition, and don’t use momentum!
The divebomber push-up is a little different than a regular push-up. It’s best described by going “under the fence” and then back up again, these are a good arm burner right after chin-ups!
Make certain that the stomach is engaged the entire time, and try to either touch the fingers to the toes at the apex of the movement, or try and touch the forehead to the knees, and don’t rest at the bottom. Either way, it’s burning now!
Cable Curl Squats
Pick a weight you would usually be able to curl 8-12 times on the cable machine, and take a few steps back with the straight curl bar, squaring yourself up for the squat. Next descend into a 90 degree static squat, with the back and arms straight, (but arms slightly bent-not locked.) As you curl the weight, try and maintain a perfect 90 degree squat the entire time, trying to lift and lower the weight on a steady 4-5 second count on the eccentric and concentric phase. If you do this right, the legs and arms should be burning equally by now!
2-Minute Wall Sit
For each of these movements, know that they are largely mental, and you can always go much further than you think you can. As long as your form is good, accept the shake, and bury yourself in that special warmth that an isometric hold affords!
Do 5 minutes of light stretching and you will be all set to start your day!
What exercises do you find it hard to complete in the morning?
Share in the comments below!
Print the workout here: Get Up and Go Workout
8/9/2012 at 11:49 AM