Tuesday, 14 Aug 2018

Learn to Love a Morning Workout

morning workout

A.M. WORKOUT

Don’t hit the snooze button just yet—here’s how a.m. exercise can help you get more out of your day, plus two great routines to put into action.  Morning workout can help you to wake up and then have really wonderful day.
BY ALYSSA SHAFFER PHOTOGRAPHS BY PER BERNAL

SOME PEOPLE NATURALLY jump out of bed the moment their alarm clock goes off, revved up and ready to take on whatever morning workout they’ve planned, whether it’s hitting the gym or going on a run. And then there are the rest of us. Early morning workout can seem painful and a drag, but there’s no denying they are possibly the most efficient and effective way to keep your fitness on point. “People who work out in the morning workout are typically much more consistent than those who wait until later in the day to get to the gym,” notes Ariane Hundt, creator of the Brooklyn Boot Camp, whose a.m. morning workout typically begin before the sun is up. “It’s a no-brainer because by the time your evening rolls around, you may have accumulated 25 reasons as to why you shouldn’t exercise. Your willpower and determination are at their peak in the morning workout—and the amount of excuses that stop you from moving are significantly reduced.” Research also shows that people who exercise in the a.m. are more likely to eat healthy all day long. (You’re also likely to be more focused, so you’ll get more done at work or school.) Finally, studies show you can burn up to 20% more body fat exercising on an empty stomach—which is easier to do in the morning workout because you haven’t eaten since the night before. Exercising in the early hours not only helps get your mornming workout out of the way, it also gives your metabolism a jump start. That’s especially true if you do HIIT or resistance routines, which create an afterburn effect, helping your body burn more calories all day. We tapped two fitness experts to put together their favorite high-powered a.m. exercise routines, each designed to get you up, out, and on your way in just 30 minutes.

1

STRONG-ALL-OVER GYM ROUTINE

Kick-start your morning workout with a 30-minute total-body strength morning workout from Katie Chung Hua, a certified trainer and IFBB bikini pro based in Las Vegas. “This morning workout has all the ingredients needed to quickly jumpstart your metabolism and kick your day into high gear,” says Hua, who models the moves on these pages. “It starts with a warmup to get the blood flowing and is designed to help you lose fat and put on lean muscle.” Be sure to use enough resistance to keep your muscles challenged. Time permitting, add in 10 to 15 minutes of cardio intervals before you hit the showers and start your day.

Learn to Love a Morning Workout - photo 1
180 Squat Jump (Warmup)

180 Squat Jump (Warmup)

  • Stand with feet hip-distance apart, arms at sides. Squat down, bending knees 90 degrees while bringing arms forward (A).
  • Jump up (B), turning body 180 degrees so you’re now facing opposite direction (C). Land in a squat and quickly jump up again. Do 3 sets of 10 reps.
Learn to Love a Morning Workout - photo 2
Barbell Squat (Works – Glutes, legs)

Barbell Squat (Works: Glutes, legs)

  • Stand with feet about shoulder-distance apart. Rack a barbell across the back of shoulders, just below the neck, hands-on bar outside shoulders.
  • Lower into a squat, bringing thighs parallel to floor and knees bent 90 degrees; keep the head up and core engaged.
  • Push through heels as you straighten legs to return to starting position. Do 3 sets of 15-20 reps.
Learn to Love a Morning Workout - photo 3
Lunge to High Knee (Works – Glutes, legs)

THE BEST MORNING EXERCISE TIPS

Still not convinced you have what it takes to shift to morning mode? Follow these tips and give yourself a couple of weeks to put them into action—you’ll soon find that sunrise just may become the best part of your day.

BE A PLANNER To make your morning workout transition go smoothly, arrange everything you need the night before. “Lay out your clothes, set up the coffee maker, fill up your water bottles, pack your bag—whatever you need,” says Julie Sapper, a running coach in Washington, D.C.

DRINK A GLASS OF WA “It will wake you up and also hydrate you before your morning workout,” notes Christine Marraccini, training manager at Tone House in New York.

Learn to Love a Morning Workout - photo 4
Bentover Row (Works – Back)

Bentover Row (Works: Back)

  • Stand with feet hip-distance apart, holding dumbbells at sides, palms facing each other. Hinging forward from hips, lower torso until almost parallel to the floor, keeping back straight with weights hanging under shoulders.
  • Pull elbows back toward sides, keeping arms close to the body. Squeeze back muscles at top of the movement. Lower to start and repeat. Do 3 sets of 15-20 reps. Superset rows with chest presses (next page).

DEVELOP A MORNING WORKOUT MANTRA “Prepare for the struggle when the alarm goes off by telling yourself, ‘I never regret a morning workout,’ or ‘This is the only time I have today to myself, so I need to use it,’ ” says Lisa Reichmann, a running coach in Washington, D.C.

IGNORE THE TEMPTATION TO SNOOZE “Instead of hitting that button, give yourself a countdown starting from 3, 2, 1. At 1, take a deep breath and get up!” says Marraccini. And don’t build in snooze time—you’ll feel more refreshed if you get up when the alarm goes off rather than hitting the button five times, adds trainer Katie Chung Hua.

GET A GYM, BUDDY, You’ve heard this before, but there’s nothing more motivating to get you out of bed than knowing you’ve got a friend waiting to meet you. It’ll hold you more accountable and keep you both on track.

Go to bed already!

Research shows that morning workout exercisers actually sleep better, so plan to turn in a little earlier than usual. And shut down your electronics at least an hour before bedtime, since research shows the light emitted by your smartphone or tablet can interfere with melatonin levels, making it more difficult to fall asleep.

Learn to Love a Morning Workout - photo 5
Chest Press (Works – Chest) Barbell Biceps Curl (Works – Biceps)

Chest Press (Works: Chest). Morning workout 

  • Lie faceup on a flat bench holding a dumbbell in each hand, arms extended above shoulders.
  • Bending elbows, lower weights toward chest, stopping when upper arms are parallel to the floor (A). Push back to start (B). Do 3 sets of 15–20 reps. Superset this exercise with bent-over rows (previous page).

Barbell Biceps Curl (Works: Biceps). Morning workout

  • Stand with feet shoulder-width apart. Hold an EZ-bar (shown) or barbell in front of thighs, palms up, elbows at sides.
  • Keeping elbows close to the body, curl weight toward shoulders, holding for one count at the top. Slowly lower back to start. Do 3 sets of 15–20 reps. Superset with overhead triceps extensions (far right).
Learn to Love a Morning Workout - photo 6
Overhead Triceps Extension (Works – Triceps)

Overhead Triceps Extension (Works: Triceps). Morning workout

  • Begin in a staggered stance, feet about 12 inches apart. Hold a barbell or EZ-bar (shown) in both hands with arms extended overhead, palms facing forward, and abs engaged.
  • Keeping elbows close to ears, lower bar behind head. Pause for one count and extend arms back to starting position. Do 3 sets of 15-20 reps. Superset with barbell biceps curls.

 

Learn to Love a Morning Workout - photo 7
Superman (Works – Back)

Superman (Works: Back). Morning workout

  • Lie facedown, arms and legs extended. Lift arms, chest, and thighs off the floor as high as you can, keeping the head in line with spine. Hold the contraction for two counts, squeezing your muscles at the top of the movement.
  • Slowly lower back to start and repeat. Do 3 sets of 15-20 reps.
Learn to Love a Morning Workout - photo 8
Side Plank with Leg Lift (Works – Abs, obliques, legs) Plank Knee-to-elbow (Works – Core). Morning workout

Side Plank with Leg Lift (Works: Abs, obliques, legs) Lie on right side, right elbow directly under shoulder and legs and hips stacked. During morning workout place left hand on the outside of the left hip. Lift hips and torso off the floor, forming a straight line from head to heels. From here, lift left leg as high as you can without shifting hips; keep left foot flexed. Hold 30–60 seconds; lower and repeat on opposite side. Do 3 sets per side.

Plank Knee-to-elbow (Works: Core) Begin in a plank position, forearms on the floor under shoulders and legs extended behind you, maintaining a straight line from head to heels. During morning workout bring right knee toward right elbow, keeping knee out to right side. Return leg back to start and repeat. Do 3 sets of 15–20 reps per side.

HOW IT WORKS

180 Squat Jump

EQUIP: None

SETS/REPS: 3 x 10

Barbell Squat

EQUIP: Barbell

SETS/REPS: 3 x 15–20

Lunge to High Knee

EQUIP: Dumbbells

SETS/REPS: 3 x 15–20

Plié Squat to Upright Row

EQUIP: Kettlebell

SETS/REPS: 3 x 15–20 (Superset)

Bentover Row

EQUIP: Dumbbells

SETS/REPS: 3 x 15–20

Chest Press

EQUIP: Dumbbells/Bench

SETS/REPS: 3 x 15–20 (Superset)

Barbell Biceps Curl

EQUIP: Barbell

SETS/REPS: 3 x 15–20

Overhead Triceps Extension

EQUIP: Barbell

SETS/REPS: 3 x 15–20

Superman

EQUIP: Mat

SETS/REPS: 3 x 15–20

Side Plank with Leg Lift

EQUIP: Mat

SETS/REPS: 3 x 15–20

Plank Knee-to-elbow

EQUIP: Mat

SETS/REPS: 3 x 15–20

  •  
    9
    Shares
  • 9
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  

3 thoughts on “Learn to Love a Morning Workout

Leave a Reply

Your email address will not be published. Required fields are marked *