MANFIT Instructor Reveals 5 Quick Workouts to Do Every Morning
Working out in the morning can have a tremendously positive effect not only on your energy level, but on your mood for the rest of the day. Studies have also shown that working out first thing in the morning will make it more likely for exercisers to stick to a healthy diet, and overall morning exercisers tend to have an easier time sticking with their workout habits. If you’re thinking that exercising in the AM isn’t an option because you don’t have time to eat prior, it turns out that an increasing body of research shows that working out on a completely empty stomach prompts the body to burn more fat. Basically there’s no excuse not to set your alarm a little earlier.
With that in mind we asked MANFIT Instructor Angelo Grinceri to show us a quick workout circuit we could do first thing in the morning in 20 minutes or less. Do each of these moves the recommended amount of times and repeat the circuit twice.
1. Rotation step squat
“This exercise focuses on the outer butt, inner thighs, and abs. Make sure to keep your hands up at shoulder height to challenge the core,” Grinceri said. Fifteen-pound hand weights are recommended.
- Start with weights at shoulder height and feet hips distance apart.
- Rotate the right foot 45 degrees to the right into a squat; when doing so let your butt sit back behind the ankle, allowing more tension to be felt in the butt and thigh.
- Repeat 12 times per leg and switch sides
2. Alternating hand push-up
“This exercise focuses on bracing the core and butt while keeping resistance in the body,” Grinceri said.
- Start in a plank position (if using weights, place them at shoulder width distance apart and grasp your hands around them). Try to keep your shoulders over your wrists to protect the shoulders and elbow, as well as the lower back.
- While engaging the core by keeping your stomach lifted, reach your right hand 2 inches over to the right and return to starting position. Think about applying pressure through your legs/feet to keep tension as you move through the exercise.
- Continue alternating sides for 30 to 60 seconds.
3. Bicep curl shoulder press with alternating forward step
“This move teaches you to shift your weight from your hips to overhead while engaging your core as you simultaneously step forward,” Grinceri said.
- Start with your feet hip-distance apart and weights tucked tight by your side
- As you take a small step forward with the right leg, lift both arms overhead, palms facing each other.
- As you return your foot to starting position, simultaneously do a bicep curl.
- Alternate feet for stepping forward, repeat 15 times on each side.
4. Side lunge with raise
“Keep your abs engaged as you shift your weight for a full body workout,” Grinceri said. Recommended use is 15-pound hand weights.
- Start with feet at hip-distance apart, arms bent at side with weights in each hand.
- Step your right foot out 2 or 3 feet into a side lunge. Straighten your left arm and raise it to shoulder height. When you lift your arm, make sure your thumb points toward the ceiling. This reduces the shoulder impingement with repetition.
- Return to starting position and repeat 12 times. Switch sides.
5. Bent over row
“When doing this exercise, it’s important to keep your feet straight,” Grinceri said. Fifteen-pound hand weights are recommended.
- Start with feet hips width distance apart, weights by side.
- Take a small step (1-2 feet max) backward with your right foot. Bend at your hips, hinging forward, abs engaged, to feel tension in front leg hamstring. Row weights to bellybutton and pull elbows straight back toward ribcage.
- Return to starting position. Alternate feet and repeat 20 times.
Tune in next week for another great MANFIT exercise routine.