WAKE UP, Sleepyhead!!
Image source: ww.telegraph.co.uk
It’s Time for your Quick Morning Workout!
Duration: Less than 20 minutes!
Step 1: Warm-Up (6 minutes)
Arm Circles: 30 seconds
Image source: http://www.upperbodyworkout101.com
Chest Expander: 30 seconds
http://youtu.be/oBy28yST0jg via JakesHomeWorkouts
Calf Raises: 30 seconds
Image source: http://www.pilatesexerciseoftheday.blogspot.com
Running in Place: 30 seconds
Image source: http://www.chasedumont.com
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
Image source: http://www.fitsugar.com
Lunge Jumps: 30 seconds
http://youtu.be/y7Iug7eC0dk via Howcast
Side Lunges: 30 seconds
Image source: http://www.youtrain.me
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
Image source: http://www.nasm.org
Standing Calf Stretch: 30 seconds minimum each side
Image source: NASM
Inhibit Hip Flexor: 30 seconds minimum each side
Image source: http://www.nasm.org
Kneeling Hip Flexor Stretch: 30 seconds minimum each side
Image source: http://www.nasm.org
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!
Image source: http://www.dotfit.com
Train for Life 