10 Tips to Getting More Results with Your Morning Workouts Sample Weekly Workout Schedule I Sample HIIT Cardio Workout..

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Ralph Holmes
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2 Before starting You must get your physician s approval before beginning any exercise program, including this. These recommendations are not medical guidelines and are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this program is not meant to supplement, nor replace, proper exercise and nutrition training. All forms of exercise pose some inherent risks. Readers take full responsibility for their safety and must know their limits. Do not take risks beyond your level of experience, aptitude, training, and fitness. The exercises and dietary programs in the program are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. You must have completed a physical examination if your are sedentary, if you have high blood pressure, high cholesterol, or diabetes, if you are overweight, or if you are over 30 years old. If you are taking any medications, you must talk to your physician before starting any exercise program, including these workouts. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. This information is intended for informational use only. The information contained in this program is not meant to diagnose or treat illness or injury. This program is strictly for consultation purposes. As with any nutrition or exercise program, it is recommended that you work with your healthcare professional to ensure it is appropriate for you. If you have any questions, please consult your physician. The author, the editors, and the publishers will not assume any liability or be held responsible for any form of injury, personal loss, or illness caused by the utilization of this information. IMPORTANT This program is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out or otherwise circulates without the author s prior written consent in any form of binding or cover. No part of this material may be reproduced by any process, not nor may it be stored in a retrieval system, transmitted or otherwise copied for public or private use without the written permission of the author. Although the author has made every reasonable attempt to achieve complete accuracy of the content in this material, they assume no responsibility for errors or omissions. Use the information in the material at your own risk. Any trademarks, service marks, product names, or named features are assumed to be the property of their respective owners, and are used only for reference. There is no implied endorsement if we use one of these terms. DISCLAIMER The program is not designed to replace the advice of a physician or health care provider. It is meant to educate you about a proprietary approach to healthy lifestyle. Please check with your doctor before starting any new exercise program. The information contained in this program is not meant to diagnose or treat illness or injury. This program is strictly for consultation purposes. As with any nutrition or exercise program, it is recommended that you work with your healthcare professional to ensure it is appropriate for you. If you have any questions, please consult your physician. 2

3 Table of Contents Before Starting & Disclaimer 2 Table of Contents...3 Ink Young: Owner/Brand/Expert...4 Introduction to Workouts In Your PJs.. 5 Workout 1: The Lean PJ Legs... 6 Workout 2: Morning Hottie... 6 Workout 3: PJ Body I Workout 4: PJ Hybrids..7 Workout 5: PJ Body II....8 Workout 6: Sun s Up Gun Show Cardio 9 Workout 7: A.M. Core Burner...10 Workout 8: A.M. Armed.11 Workout 9: Booty Rise & Shine...12 Workout 10: A.M. Back Attack Tips to Getting More Results with Your Morning Workouts Sample Weekly Workout Schedule I...16 Sample HIIT Cardio Workout..16 Sample Weekly Workout Schedule II. 17 Sample RBIT Cardio Workout

4 INK YOUNG: OWNER BRAND EXPERT Ink Young is the owner of Healthy Growing Kids lifestyle company and has an online home a She is passionate about having our kids live healthy lifestyles AND making living their best life effortless on moms. She is all about efficiency and effectiveness. After being a mom of two boys, experience as a lifetime fitness professional, and thousands of client interaction, I have discovered several solutions that will allow us to do and have it all by doing LESS. For me, my own journey was invaluable and I wouldn t have arrived at a balanced place if I didn't take action to begin thinking about this stuff differently. It's scary at first! But with practice and support, it can be done, and my own experience reinforces to me how important it is to get this message and practice out there more. Healthy living can be doable and enjoyable. I am a native of Finland (so please pardon my grammatical errors) and have been living in the U.S. since Over the years I have accumulated several certifications in the fitness field and worked with thousands of clients. I am Metabolic Effect Fat Loss Coach and Hormonal Nutrition Consultant and Personal Trainer. I specialize in Lifestyle Coaching. Through the site I offer coaching and lifestyle change services online. 4

5 Introduction to workouts in your PJs These following 10 workouts are metabolic conditioning weight training workouts that are designed to be completed in your PJs. The workouts are easy to follow and will challenge you no matter what level of fitness you currently are AND regardless how much time you have available. You will use a total time of 5 min up to 20 min per workout. If you have more time feel free to combine two of the below workouts together as well. As always: DO WHAT WORKS FOR YOU! These workouts are timed and your goal is to complete as many rounds as possible of the exercises as you can during the time that you have. Always remember to warm up before and cool down after your workout. If you have any injuries you are taking care of, be sure to use the modifications or substitutions for the exercises. It is okay to skip an exercise if it does not work for your needs. You will need a set of hand weights (dumbbells) for the workouts, but some exercises are done using your body weight only. In these workouts you will NOT have designated rest periods, but instead you will rest as needed. Your goal is to push until you have to rest and then rest until you can give your best effort again. During metabolic conditioning workouts your goal is to achieve what is called 2 Bs and 2 Hs to know that you are generating the desired hormonal response. Two Bs: Breathless = you get out of breath during the workout Burning = you will feel your muscles burning during exercises Two Hs: Heavy = the weight/exercise feels heavy to you Hot = you will get sweaty Remember to rest as you need to and listen to your body at all times! Enjoy! Working out in the PJs is the best! #GYAOOB (Get Ya Arsh Out Of the Bed) 5

6 Workout 1: The Lean PJ Legs Lunge Left/Lunge Right Body weight (BW) or 10 each side, you can step forward or back. Use support if needed. Squat Body weight (BW) or Squat Jump or ½ squats fast Body weight (BW) or Workout 2: Morning Hottie Your goal is to complete as many rounds as possible. Burbee with Push- up at the bottom Body weight (BW) or Count 10 Push- ups- modify push- ups to knees as needed Alternating Lunge or Body weight (BW) or Lunges 10 each side/ Squats 10 Squat Bridge Hip Lift BW or hold DB over the hips 20 both legs on the floor OR 10 each IF one leg elevated. 6

7 Workout 3: PJ Body I Push- up/row 5 rows each side- modify push- ups/rows to knees as needed Sumo Squat Body weight (BW) or Dumbbell (hold at middle (DB) Deadlift Straight leg or traditional Workout 4: PJ Hybrids Squat/Curl/Press Deadlift/row/tricep kickback Choose the weight that you can maintain your form in tricep kickbacks 7

8 Workout 5: PJ Body II Shoulder Press Alternating Side Raise- Front Raise Bulgarian Lunge Body weight (BW) or 10 each 10 Reps each, left and right 8

9 Workout 6: Sun s Up Gun Show Cardio Jump rope 30 reps if you don t have jump rope or prefer lower intensity, you can do step ups, jumping/low jacks etc. Close push- ups (elbows to your sides) Jump rope Modify as needed to wall push- ups (or stairs), on the knees or full push- up 30 reps Shoulder Press 10 reps standing 9

10 Workout 7: A.M. Core Burner Plank hold Hold 10 count- release for a sec. repeat 5 times Superman lift Leg Lowers Bridge Hip Lift BW or hold DB over the hips 10 repetitions 10 repetitions, maintain neutral spine- no back arching 20 both legs on the floor OR 10 each IF one leg elevated. 10

11 Workout 8: A.M. Armed Tricep Over head Standing or seated extensions Bicep Curl Standing or seated Close Push- ups (elbows to your sides) Modify as needed to wall push- ups (or stairs), Push- ups on the knees or full push- up Shoulder Press 10 reps standing or seated 11

12 Workout 9: Booty Rise & Shine Walking Lunge Body weight (BW) or 10 each side, take long steps High Step Up Body weight (BW) or 10 each side, one side at the time. Use a step, stairs, sturdy chair. SLOW on the way down! Deadlift Straight leg or traditional Pulsing Squat 10 to Fast Squats up and down 10 Body weight (BW) or Pulses at the bottom of your range of movement 12

13 Workout 10: A.M. Back Attack Single Arm Row Dumbbell (DB) 10 each side Bent over Row Both Arms Focus on your position, back stays flat, neck relaxed Pull- up or Negative Pull- up If you have pull- up bar, complete this exercise. If not, skip and use lateral pulldowns as a substitute. At negative pull- ups; please jump/lift from a chair/step to the top position and slowly lower down, repeat. Bicep Curl/Shoulder 10 reps in each exercise Press Mountain Climbers Count 20 reps 13

14 10 Tips to Getting More Results with Your Morning Workouts Below are 10 tips and guidelines to maximize the effectiveness and results of your morning workouts. 1. Listen to your body. Those mornings that you are ready to push harder, do so. Those mornings that you need to rest more, do so. 2. Get enough sleep. Quality sleep is required to balance hormones impacting our hunger, stress, muscle building, and fat loss. Poor sleep makes fat loss and your workouts more difficult. Eight (8) hours may be the minimum and nine (9) hours may the optimum quantity needed. Over the years, I have observed that the clients who make it a habit to get into bed by 10pm consistently are doing better with all the aspects of their programs (nutrition/exercise/stress management/fat loss). 3. Fuel your Body for Your Workout. Some individuals may experience lightheadedness or dizziness when working out first thing at the morning on an empty stomach. Do what works for you in terms of deciding whether to eat before or not. My two favorite ways to fuel your body at the early mornings are: BCAAs Branch- Chain Amino Acids (BCAAs) help balance blood sugar levels, prevent cravings, balance energy, restore lean muscle mass and helps in muscle maintenance. BCAAs also have a huge effect on decreasing cravings. Dose is 5g pre- and post- workout and 5 g before bed (for an approximately 150 lbs female). You can continue taking BCAA on the days when you do not workout as well - use up to 5g per each 50 lbs of your bodyweight. You want to get this supplement as a powder to be able to dose correctly. Be aware that BCAA powders usually do not mix as easily to water as protein powders do. Pixie Stick - method is another way to use this supplement (measure a dose of powder, put in your mouth and chase it down with water). Here is a great article on science behind the BCAA: bcaa- supplements/ Protein shake (using whey, egg white or vegetarian protein powder mixed with water or unsweetened almond or coco nut milk) This is something that is easy and fast to whip up together at the morning and will digest easily. You can drink ½ the shake before your movement and other half during the workout. 14

15 You can also choose to eat a small meal or snack. If doing so, you may need to give yourself a little more time before your workout. 4. Fuel your Body After Your Workout. Make sure to incorporate adequate protein to your post- workout meal (and throughout the day). I usually recommend that clients aim to 1 gram of protein per pound of body weight daily and grams protein in your post- workout meal. If you are eating for muscle gain, you may want to eat in within minutes after your workout and incorporate some higher Glycemic Index carbs. If you are eating for fat loss you wait longer to eat if you prefer and incorporate lower Glycemic Index carbs or just eat protein and vegetables. 5. Incorporate restorative workouts to your weekly workout schedule. We often underestimate the importance of stress hormone lowering restorative workouts. These will be essential in any fitness plan. Examples include 30- minute leisure walks or restorative yoga sessions. Incorporate these into your weekly scheduled minimum of 1 to 2 times per week. 6. Incorporate Rest-Based Interval Training (RBIT) and/or High Intensity Interval Training (HIIT) to your weekly workout schedule. To incorporate more variety in your workouts, compliment your weight training with cardio intervals. These workouts are also best kept short to allow for intensity. 5 to 20 minutes per workout is perfect. Incorporate these to your weekly schedule minimum of 1 to 2 times per week. 7. Stay consistent. NOTHING matters as much for results as consistency. Commit to what you can do no matter what and get it done. I have seen great results with clients who have incorporated only 2 Metabolic conditioning workouts per week. 8. Go Heavy. Make sure you have weights that are challenging to you. Initially you may notice that you are able to increase the weight more often. 9. Work your form and full range of movement. Make sure your form stays good and you are working the exercises through your full range of movement. Never sacrifice form or range for more weight. 10. Supplement Smart. I am not a huge fan of the alien- juice - looking pre- workout drinks. You know all those funky- colored powders you mix to water and that give you jitters? Branch- Chain Amino Acids (BCAAs) and black coffee are your best (and the most affordable) bets. I like to stick to the basics. 15

16 Sample Weekly Workout Schedule I: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout 5: DAY OFF! PJ Body II Workout 1: The Lean PJ Legs HIIT Cardio* 10 minutes Restorative 30 min leisure walk Workout 8: A.M. Armed Restorative 30 min leisure walk *HIIT Cardio Workout HIIT stands for High Intensity Interval Training. Your alternating the periods of rest and Go! You can use any of the formats below, just use what you got! Outdoors: Stairs/flat ground/hill/track Indoors: Elliptical/Bike/Treadmill or any other cardio machine or set of stairs or a step or jump rope. Sample HIIT Cardio Workout Warm- up: 2-5 minutes of easing to the activity you will be doing 20- second full GO! followed by 60 second rest. 30- second full GO! followed by 60 second rest. 40- second full GO! followed by 60 second rest. 60- second full GO! followed by 60 second rest. Repeat the above sequence as many times as you can during your workout time. 5 to 20 minutes (depending how much time you have). Finish with 2-5 minutes of easy cool down. 16

17 Sample Weekly Workout Schedule II: Monday Tuesday Wednesday Thursday Friday Saturday Sunday DAY OFF! Workout 2: Morning Hottie RBIT Cardio* 10 minutes Workout 10: A.M. Back Attack Restorative 30 min Yoga/Stretch/ Foam Roll Workout 4: PJ Hybrids (My all time Favorite!) Workout 7: A.M. Core Burner *RBIT Cardio Workout RBIT stands for Rest- Based Interval Training. Just like with Metabolic Conditioning Workout you will NOT have designated rest periods, but instead you will rest as needed between the intervals of GO! Your goal is to rest until you can give your best effort again. You can use any of the formats below, just use what you got! Outdoors: Stairs/flat ground/hill/track Indoors: Elliptical/Bike/Treadmill or any other cardio machine or set of stairs or a step or jump rope. Sample RBIT Cardio Workout Warm- up: 2-5 minutes of easing to the activity you will be doing 20- second full GO! followed by rest while moving easy until you are ready to push again. 30- second full GO! followed by rest while moving easy until you are ready to push again. 40- second full GO! followed by rest while moving easy until you are ready to push again. 60- second full GO! followed by rest while moving easy until you are ready to push again. Repeat the above sequence as many times as you can during your workout time. 5 to 20 minutes (depending how much time you have). Finish with 2-5 minutes of easy cool down. 17

This guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC

This guide is intended as a reference only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for