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04 20 19 Buckley Portraits (275 of 293).jpg

Morning Workout

 

Hi!

Here is a morning workout to start your day!

It takes around 15 minutes, so no excuses! #LetsDoThis

Have fun!

Michael

MAKE SURE TO KEEP YOUR CORE ENGAGED THE ENTIRE WORKOUT

Engaging the Core

How to engage your core

Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.

Avoid rounding shoulders or curving your spine.

WARM UP

X Behind the head

X Behind the head

- 10 reps

This Guy

This Guy

- 10 reps

Reach and Open

Reach and Open

- 10 reps

Palms Out and Up

Palms Out and Up

- 10 reps

March in Place

March in Place

- 10 reps per side

Standing Kick Buts

Standing Kick Butts

- 10 reps per side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 10 reps per side

AND THEN GO DIRECTLY INTO...

PART #01

SUPERSET: ISO-Burpee x Body Weight Squat

- SETS: 1

ISO-Burpee

ISO-Burpee

- REPS: 10

Body Weight Squat

Body Weight Squat

- REPS: 10

AFTER LAST SET, GO DIRECTLY INTO...

PART #02

SUPERSET: ISO-Burpee x Sumo Squat

- SETS: 1

ISO-Burpee

ISO-Burpee

- REPS: 10

Sumo Squat

Sumo Squat

- REPS: 10

AFTER LAST SET, GO DIRECTLY INTO...

PART #03

Superman Hold

Superman Hold

- DURATION: 30 seconds

AFTER LAST SET, GO DIRECTLY INTO...

PART #04

SUPERSET: Bird dog X Plank with Shoulder Taps

REST IN BETWEEN SETS: No breaks

SETS: 2

Birdgod

Bird Dog

- REPS: 10 reps each side

Plank with Shoulder Taps

Plank with Shoulder Taps

- REPS: 5 per side/ alternating with each rep (10 total)

AFTER LAST SET, GO DIRECTLY INTO...

PART #05

Superman  Hold

Superman Hold

- DURATION: 30 seconds

AFTER LAST SET, GO DIRECTLY INTO...

PART #06

Glute Bridge Hold

Glute Bridge Hold

- DURATION: 30 seconds


COOL DOWN

Stretch moving into each stretch gradually increasing range of motion until you hold. Hold 5-10 seconds.


Great work!

Remember to check-out with me.