Quick Morning Workout

Quick Morning Workout

When we are short on time and have little to no equipment we are going to want to hit our largest muscle groups to boast our metabolism and get it firing. Now we know that our gluts are the biggest muscles in the body and the majority of our weight is carried there.

This workout will only take 18 minutes and I can promise you that your heart rate will rise and you will sweat. This is a sure way tone muscles and blast fat.

For this workout you are going to want to download any interval timer app and set the work to 45 seconds and the rest to 15 seconds.

Exercise 1 (45 seconds)- Body weight squats- make sure to keep your weight on heals, your chest up, get your knees to 90 degrees and squeeze your butt tight at the top of each squat.

15 Seconds of rest

Exercise 2 (45 seconds)- Squat jumps- you are going to perform these the exact same way as you did your squats but jump for the sky at each time. Make sure to cushion your landing and get right back into your squat and repeat.

15 Seconds of rest

Exercise 3 (45 seconds)- Mountain climbers- In a push-up position you are going to alternate driving your knees into your chest- pretend like you are running horizontally. Keep your core tight and your back flat.

15 seconds of rest

Exercise 4- (45 seconds)- Alternating reverse lunges-  With your front heal placed firmly on the ground step back and allow your back to knee to gently touch the floor. Now step up through that front heal to activate your glut on that side and alternate.

15 seconds of rest

Exercise 5- (45 seconds)- Alternating lunge jumps- Perform the exact same way as you would the reverse lunges but push hard off that front heal to jump and switch legs in the air. Make sure to keep your chest up!

15 seconds of rest

Exercise 6- (45 seconds)- Front plank- Drop down onto your forearms and rotate your pelvis into your stomach to activate your core now hold that tight! Don’t let you bum elevate or drop- keep that back flat!

Repeat 3 times!

The reason we designed the workout this is because with the first slow and controlled exercise (squats, alternating lunges) we can really focus on proper muscle activation which will get our blood pumping to those muscle groups. We then follow it up with a cardio based exercise (squat jumps, lunge jumps) to get the lactic acid burning through those legs! This will help tone those muscles and boost our metabolism. We added in a two core exercises (mountain climbers and plank) because without a strong core our body becomes weak and that can lead to different injuries. 

By Brett Kirkland

FAQ

We certainly do! You can either purchase programs or book personal training sessions and be given your workout at the end of the session.