Have you ever intended to work out in the afternoon or evening but wound up getting bummed out because you didn’t get the chance to exercise?
Or do you have a tough time getting started in the morning and feel sluggish throughout your day?
If the answer is yes and you want to promote brain function, improve focus, creativity and, above all, boost energy and your metabolism to help you burn more body fat throughout the rest of your day, I highly recommend you make time for a quick 15-30 minute calisthenic session first thing every morning.
If you already do your main workout in the morning, substitute this series of calisthenics on days when you don’t have time to go to the gym or boost your fitness by simply adding it in after work or while you’re on the road and in a hotel.
Making a short bodyweight workout part of your morning routine will have you feeling great. Moreover, it guarantees that you’ve done something active to build your health each day.
One of the greatest advantages of body-weight training is that you can do it anywhere, anytime, and there are a lot of exercises you can choose from to strengthen your entire body.
The three most essential movements for building strength and muscle with bodyweight training are push-ups, pull-ups, and squats.
Here are some basic calisthenics exercises to start with 3 to 5 rounds of 5-10 reps:
- Negative Chins / Pull-ups –essential to strengthen your back and arms.
- Pushups /Bar Push-ups – to build strong chest and triceps muscles and condition your core and shoulders.
- Deep Squats & Lunges – to strengthen your legs and glutes.
- Various dips – slow negatives will strengthen your whole upper-body.
- Tucked L-sit & Leg raises will strengthen essential core muscles.
- Rest: Plank 30-60 seconds between rounds.
Perform the workout upon rising, before you have anything solid to eat. Without a food energy source your body will look to your stored body fat for energy. If you are already quite lean, you can add a coffee and pre-workout BCAA’s with some lemon water to support lean muscle. After your morning workout, be sure to refuel with a healthy breakfast!