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


Do you do program development?

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

What amenities do you have?

We have free parking, showers, sweat/shower towels, wifi and toiletries.

What is your cancellation policy?

 If you need to reschedule a session, no worries at all! Just give us a 24 hour heads up and you will not be charged for your workout.

What should I eat before a workout?

 Ideally, you should have some form of fuel in your system before you workout. Eating an easily digested carbohydrate an hour or so before you come to the studio ensures that you’ll have enough energy in the tank to get through your workout. Fruit is always a great option if you are concerned about getting an upset stomach. But once again everyone is different so experiment with what works best for you.

How quickly will I see the results from my training?

Most likely you will start to feel better before you really see the results. We always remind clients to celebrate everything along their fitness journey- whether it is lifting a heavier weight, recruiting the proper muscle groups or dropping/gaining inches. The more consistent you stay to your workout and nutrition plan the quicker you will see physical results.

What is the best diet for weight loss/weight gain?

There is no magic pill or diet. At the end of the day it is a very simple equation and that is calories in vs. calories out. If you would like to lose weight you need to eat fewer calories than you are burning. If you are looking to put on weight you want to eat more calories than you are burning. 

Best gyms Edmonton?

We definitely believe we are the best gym in Edmonton. With our owner having 15 years of experience in the fitness industry, being named one of the Top 10 Trainers in Canada by Muscle Insider and having owned training studios for over 12 years there is confidence in our team. Every trainer is fully certified and extremely knowledgeable with tons of experience from all types of clientele. Don’t believe us? Come try out a free one-on-one personal training session and find out for yourself. 

Best personal trainers in Edmonton?

All of our trainers are fully certified and have the knowledge to help you reach your goals. We are so confident that you will love our team that our first training is always free. We will literally put our money with our mouth to prove to you that we are what you are looking for.

Personal trainer Edmonton?

You’ve come to the right place. Zone 105 is a private personal training studio and our only goal is for you to crush yours.

When does weight loss start to show?

That is a loaded question but weight loss comes down to a simple equation – calories in vs. calories out. If you eat less calories than you burn you should lose weight. Unfortunately sometimes the scale can be stubborn but your body composition will change. That is why we always recommend that you take measurements to also track your progress.

Best Fitness studio?

We are a private personal training studio located centrally in Edmonton.  All of our clients in the gym can only work out when they are with their trainer so you will never have to deal with a busy, public gym.