Six Weeks to a Early Morning Workout! Part 2

Enlightened Sunrise
Originally uploaded by realkuhl.

Congratulations, you've completed the first week of the six week program to getting up an hour early for fitness. 10 minutes earlier isn't that hard is it?

Now for your second week, we will add an additional 10 minutes. Before you go to bed you will need to set your alarm back these additional 10 minutes. Remember, it's just 10 more minutes earlier than last week. You were able to do it successfully in week one and you can do it this week as well.

When your alarm goes off in the morning, get out of bed and go somewhere where you can stretch; again, don't worry about changing out of your pjs. But before you do your stretching, you will add some calisthenics to your routine.

First start off standing for five minutes of squats. The squat is a lower body exercise used in weight training. The exercise's main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. To perform a squat, stand feet shoulder width apart, bend the knees and the hips, till your thighs are parallel to the floor. Keep the torso upright and lift your arms untill they are perpendicular to the floor. Then stand up straight. Do five minutes of squats. This should get your blood pumping a bit.

Next, get down on the floor for five minutes of push ups. The push up is a common strength training exercise performed in a prone position, i.e. while lying horizontal and face down, raising and lowering the body using the arms. They develop the pectoral muscles and triceps, with ancillary benefits to the deltoids and midsection as a whole. Five minutes is a long time to do push ups, so feel free to perform a modified push up. Just try and keep moving. If you want to time yourself and see where you fit for your age group, just click here.

Now, turn over for five minutes of sit-ups/crunches to strengthen the core. The crunch is a strength training exercise. To perform it, lie down on the floor with your knees bent and feet flat on the floor, then sit up without moving your knees. Your hands should be behind your head or neck, across the chest, or are straightened out parallel to the body. It is intended to work the abdominal muscles, but it also utilizes the hip flexors and lower back.

After you've completed these three exercises, take five minutes to stretch. Focus on how you are feeling. Do you feel more awake? More alert? Be mindful of how you feel.

As mention in the original post, it is important to get the rest you need and get to bed early enough so that being tired isn't a factor as you are getting your training program going. Being committed early on to earlier that usual bedtimes will only make the program successful in the long run.

There is much to see and observe in the morning. Take a moment to peak out the window to see the day begin.