WAKE UP, Sleepyhead!!

It’s Time for your Quick Morning Workout!

Duration: Less than 20 minutes!

Step 1: Warm-Up (6 minutes)

Arm Circles: 30 seconds

Chest Expander: 30 seconds

http://youtu.be/oBy28yST0jg via JakesHomeWorkouts

Calf Raises: 30 seconds

Running in Place: 30 seconds

High Knees: 30 seconds

http://youtu.be/bZUfaLxJ36M via Howcast

Butt Kicks: 30 seconds

http://youtu.be/D_qMNWY0tHo via Howcast

Backward Lunge with Front Kick: 30 seconds

http://youtu.be/FfOlFzHyCbs via Howcast

Squat and Reach Overhead: 30 seconds

Lunge Jumps: 30 seconds

http://youtu.be/y7Iug7eC0dk via Howcast

Side Lunges: 30 seconds

Jumping Jacks: 30 seconds

http://youtu.be/UpH7rm0cYbM via Howcast

Windmill: 30 seconds each side

http://youtu.be/gGlMXTkU9XQ via Brook Burke-Charvet

Step 2: Foam Roll + Stretch (6 minutes)

Inhibit Calves: 30 seconds minimum each side

Standing Calf Stretch: 30 seconds minimum each side

Inhibit Hip Flexor: 30 seconds minimum each side

Kneeling Hip Flexor Stretch: 30 seconds minimum each side

Front of Neck Stretch (Sternocleidomastoid): 30 seconds (rotate to other side at 15 seconds)

 

Back of Neck Stretch (Levator Scapulae): 30 seconds (rotate to other side at 15 seconds)

Step 3: High Intensity Interval Training Circuit (4 minutes)

Squat Jabs: 20 seconds

http://youtu.be/snzR9pnFvac via Sworkit

 Rest/Transition to Next Exercise: 10 seconds

Squats: 20 seconds

http://youtu.be/UXJrBgI2RxA via Howcast

 Rest/Transition to Next Exercise: 10 seconds

 Mountain Climbers: 20 seconds

http://youtu.be/nmwgirgXLYM via Howcast

 Rest/Transition to Next Exercise: 10 seconds

Push-Ups: 20 seconds

Standard: http://youtu.be/Eh00_rniF8E via Scott Malin

Modified: http://youtu.be/Q7cPaJZoOng via Howcast

 Rest/Transition to Next Exercise: 10 seconds

Pivoting Upper Cuts: 20 seconds

http://youtu.be/pp7cb26ew1s via Sworkit

 Rest/Transition to Next Exercise: 10 seconds

Steam Engine: 20 seconds

http://youtu.be/fvPGLy95p4s via FitStudio

 Rest/Transition to Next Exercise: 10 seconds

 Hip Raise, or Floor Bridge: 20 second hold, or lift and hold for a 5 count, 4 times

http://youtu.be/oje869YCAL4 via Howcast

Rest/Transition to Next Exercise: 10 seconds

 Scissor Kicks: 20 seconds

http://youtu.be/WoNCIBVLbgY via Howcast

 Rest: 10 seconds

Do you have extra time?

Perform 1 – 2 more sets, followed by foam rolling and stretching largest muscle groups (chest, back, shoulders, butt, thighs)

Step 4: Hydrate! Eat 2:1, Protein to Carb within 30 minutes!

A Quick Protein Shake Will Suffice!

 1 – 2 Scoops of dotFIT Protein Powder of your choice with 8 oz. of water, shake, and go!