Total Gym Addicts – Cassandra’s Morning Workout



I am guilty of hitting snooze at least 5 times before getting up out of bed. My husband absolutely hates it! I have trained my brain to need those extra annoying warnings to slowly wake me up. I always considered myself to be a “night owl”, who did evening workouts. There were times I was too tired, my day did not go as planned, or simply made excuses and missed my workout. We all can relate to some days not going as planned. So, I took my husband’s advice and got up with him at 4:30 AM. And the next day, and the next day, and so on…I am pleasantly surprised at what I have noticed.

Waking up at 4:30 AM allowed me an hour and a half of MOM time. It was kind of like scheduling an appointment with myself. My husband was off to work and my daughter is sound asleep. I set my workout clothes out the night before so all I had to do is toss them on, throw my hair in a pony and I was ready. You don’t have to get pretty to workout at home! Added bonus ladies!! I then make a cup of tea and check out the Total Gym Addicts Facebook group to see any new posts. I get inspired by so many people on the group page.

Most mornings, I have friends join me for workouts. Owning more than one Total Gym is so much more fun with friends. I encourage you to find at least one friend that would love to transform their body. You can easily take turns on the Total Gym. The buddy system is motivating for both of you.

I used to wake up really sore and tired from my late evening workout. I found that morning workouts made me feel great and only mild soreness. I was getting more recovery overnight since I was not exercising before bed. Plus, moving around during the day was loosening up those worked muscles. During the morning workout, I noticed I would sweat more, even though I was doing the same workout as before. More sweat is always a BONUS too! Starting my workout first thing of a morning was giving me so much more energy throughout the day.  We all want more energy, without having more caffeine! Early morning workouts will help you make better nutritional decisions throughout the day. You can say “no thanks” to that glazed donut in the breakroom knowing you just kicked butt on your workout a few hours prior.

I had less stress, felt great, and my results really showed. I am finally free of the snooze button and on rare occasion I will admit my husband was right. Okay, this time he was actually right! So, I challenge all my fellow “night owls” to give early morning workouts a chance. Even for just one week and I promise, your body will thank you for it!

Below I provide the complete morning workout routine. You will need a squat stand, cables, and ab crunch accessory. This workout will include plyometrics, cardio, strength training, pilates, and stretching.  Depending on the amount of reps and sets you choose, this workout can be 30 to 45 min. Complete this workout 3 to 5 times a week. Check out the video for a demonstration of each exercise.

TIP: Beginners start at 10 reps each exercise at a low level.

*Cardio Jog (1 min warm up)

*Jump squats (12-15 reps 3 sets, choose regular, split, or ski)

*Cardio Jog (30 sec)

*Single leg jump squats (12-15 reps 3 sets)

*Cardio Jog (30 sec)

*Inner Thigh Squat Right Leg (12-15 reps)

*Inner Thigh Jump Squat Right Leg (12-15 reps)

*Outer Thigh Squat Right Leg (12-15 reps)

*Outer Thigh Jump Squat Right Leg (12-15 reps, jump and hold)

*Cardio Jog (30 sec)

*Inner Thigh Squat Left Leg (12-15 reps)

*Inner Thigh Jump Squat Left Leg (12-15 reps)

*Outer Thigh Squat Left Leg (12-15 reps)

*Outer Thigh Jump Squat Left Leg (12-15 reps)

*Cardio Jog (30 sec)

*Hip Roll (12-15 reps 2 sets)

*Hip Thrust (12-15 reps 2 sets)

*Cardio Jog (30 sec)

Complete next 3 exercises as a series.

*Surfer (12-15 reps 2 sets)

*Oblique Twister (12-15 reps 2 sets each side)

*Outer Hip & Thigh (12-15 reps 2 sets)

Complete next 3 exercises as a series.

*Seated Bicep Curl (12-15 reps 3 sets)

*Seated Back Row (12-15 reps 3 sets)

*Tricep Extension (12-15 reps 3 sets holding last rep for 10 sec)

Tip: May need to drop your level to complete next 3 exercises.

*Serve (12-15 reps 2 sets)

*Pullover (12-15 reps 2 sets)

*Pullover with crunch (12-15 reps)

Attach your Ab Crunch Accessory

*Ab crunch (12-20 reps 3 sets)

TIP: In between ab crunch sets, stretch into cobra and child pose.

*Cardio Jog (lift your head to add more core as you jog for 1 min)

 

https://www.facebook.com/cassandrastotalfitness/

Cassandra Kurpiel

Total Gym Addicts

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Kimberly Lutz
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Kimberly Lutz

Cassandra, just did your morning workout. I feel like rubber LOL I’m only 3 weeks in with the total gym . I’m hoping to become addicted but I’ve never liked exercise. I’m 53 and trying to lose weight and be healthy while aging. Losing weight sucks! Thanks for the great workout though!
Kim

Kim
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Kim

Great job Kim. I am going to start tomorrow morning but use the cyclotrainer i just received. Just turned 60 and going for being a total gym addict. Are you still motivated Kim? Please share your progress. Kim M

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