Heading to the gym at 5:50am means you must be prepared! If I have a busy day and know I’ll be tired when I finish my to-do list, I get my workout in first thing in the morning. Some benefits of exercising in the a.m. include increased energy and a positive attitude, a higher metabolism throughout the day and more cravings of healthier foods, and most importabtly..IT’S DONE! One less thing you have to think about. And..call me crazy but I SWEAR workouts in the morning go by 10X faster than later in the day. Anyone else agree?
I like going in the morning because I don’t have a parking pass on campus and they start ticketing at 7am which means I have 1 hour to get through my workout. This pushes me to decrease rest breaks, increase the intensity in a short amount of time and prevents lollygagging!
This interval workout utilizes weight training and cardio to really kick yo’ butt! As always, proper form and safety cues!
- 2(15x) Squats
- 1 min. Jumping Jacks
- 2(15x) Chest Press
- 2(30 second) High Knees
- 2(15x) Dead Lift and Upright Row
- 20 Burpees (extremely challenging! Do as many as you can with good form; I did the no push-up version)
- 2(15x) Triceps Kickbacks (1 at a time, or both)
- 2(30 second) Lateral Bench Hop-overs (these are so fun! Start with jumping over an imaginary bench, progress into a low bench, then progress into a higher bench)
- 2(15x) Biceps Curls (balance on 1 leg)
- 20 Burpees (as many as you safely can)
- 3(12x) Lunge Jumps
- 2(15x) Seated Overhead Press
- 2(15x) Stability Ball Hamstring Curls
- 1(1 minute) Stability Ball Planks (I moved my arms slightly forward and back to challenge my stabilizers in my spine more)
And you’re done with exercise for the day! You should feel euphoric when leaving the gym. A mantra I like to repeat during morning workouts is..
“You’ll never regret this workout”
Need a quick at-home circuit workout? Here ya go!
This circuit workout can be done in 15-20-30-45 minutes, depending on your time allowance. It’s a mix of cardio intervals, resistance training, plyometrics and fun (the most important component!).
Remember proper form and safety cues! Have water near-by and don’t forget to stretch post-sesh.
- 15 push-ups (FitBit*)
- 30 seconds high knees
- 30 seconds butt kickers
- 8 each lateral/front raises
- 30 seconds jumping jacks
- 15 hammer curls (biceps curl but palms face each other)
- 30 jumping lunges (or stationary)
- 15 triceps dips
- 45 seconds mountain climbers
- 10/arm plank rows
- 15 plie squats and overhead presses
- 1 suicide (no space? try squat jacks. a jumping jack, but sink into a squat)
- 15 reverse flies
- 20 jump squats (or stationary)
Repeat the circuit 2-3-4 times through and WahLah-a complete total body workout without leaving your house! I did this workout yesterday 3 times through and it took me about 35 minutes.
I challenge you to do AT LEAST 1 full push-up (on your toes)! But by all means, don’t limit yourself to just ONE-with good form, push yourself a little harder every time you complete a workout with push-ups. Keep building on that ONE full push-up and before you know it, you’ll be doing ALL of your push-ups on your toes!
The title of this post is just a forewarning! This workout combines strength training with cardio intervals and plyometrics..bring on the
There are 4 circuits; complete each circuit ~2-3 through (time allowing). You can either go by repetitions or time, your pref.
- assisted pull-ups or bent-over rows
- push-ups with knee tucks (push-up-bring right knee towards chest then left knee=1 repitition)
- lateral hops (see FitBit!)
- medicine ball wood choppers
- plie squats (dumbbell skims the floor!)
- jump squats
- lateral/anterior raises (1 side raise, 1 front raise=1 repitition)
- reverse crunches
- 30 second-1 minute wall sit & curl to press (while
hanging outin your wall sit, biceps curl dumbbells then overhead press & reverse)
- mountain climbers
- squat thrust burpees (no push-up)
- triceps extensions
- alternating jump lunges
- hanging knee raises
- incline stability ball planks
How’d you do?! If you kicked butt, you should be very, very tired by the end! As always, proper form and safety cues before taking the exercise(s) to a more intense level!!
Lateral hops involve a side-to-side jump which works your ABductors and ADductors more (outer/inner thighs); beginners should start with jumping over a jump rope or an imaginary weight-intermediaters should place a weight vertically to jump over; advancers should jump over a low step or plate. The more advanced you get, the wider and/or higher you’ll be able to jump, making the exercise harder!
Today’s workout seemed like it was over once it started! (Love those I got myself to the
pink treadmill then finished up with a toning circuit in my “korner” (long story short-I’ve worked out in the same corner since I was a freshman and my gym buddies refer to it as KK (Katie’s korner)..corny I know.. :-r (I just found all these smiley codes-cool!)
Treadmill: it looks a lot more than it is; every minute you change your speed=5 minute/round
- 1 minute @ 6.5mph
- 1 minute @ 7.0mph
- 1 minute @ 7.5mph
- 1 minute @ 8.0mph
- 1 minute @ 8.5mph
- repeat 2x-rest or complete the same format except play with the incline to catch your breath.
Complete each exercise in the circuit back to back with little rest in between. Do each circuit 2-3X through. Remember: breathe, drink H2O, and proper form.
- Squat & Overhead Press
- Plank & Row
- Right Lateral (Side) Lunge & Biceps Curl-Left Lateral (Side) Lunge & Biceps Curl
- Plie (Sumo) Squat & Lateral (Side) Raise
- Reverse Lunge & Medicine ball Rotation (towards front knee)
- Side Plank Hip Push-up
- Seated Russian Twist
- Scissor Abs
*Track your progress!