Workout routine for morning exercises

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-10-03

Target of the workouts: This plan lacks a specific focus and has a general strengthening goal.

Objectives of the workouts:

1. Increasing joint mobility (stretching)
2. Muscle training
3. Cardiovascular system training
4. Improving figure and well-being

Methods of execution: in a circle

Difficulty: (easy)

Equipment:

• Dumbbells.
• Stools instead of a bench, or the bench itself.

This complex is equally suitable for both men and women, as it represents a blend of strength training and a regular morning workout. You will simultaneously improve your flexibility and train your muscles. The only sports equipment you will need is dumbbells. For women, this will be 2-5 kg (to start with). For men, it will be 5-10 kg.

Note that you perform the workout in a circuit format. This means you do each exercise for 1 set without rest. Once you complete all exercises, you "go" for a second round. Three rounds in the first month will be quite sufficient. You can read more about circuit training here. Thus, the workout should take approximately 30-40 minutes.

These exercise complexes are not very difficult. After all, when working out in the morning, you should feel invigorated for the entire day, rather than the opposite. That’s the purpose of a workout. You can perform it every morning, simply alternating between different complexes. In addition, each of them engages almost all muscle groups, allowing for a more comprehensive impact on the body.

Rest between sets is 1 minute (after 1-2 months, you may not need to rest at all). Rest between rounds is 3-4 minutes. The number of repetitions is quite individual and should fluctuate between 10 and 20 per set.

As mentioned earlier, the workout is performed using a circuit system. This not only allows you to train your muscles but also improves your cardiovascular system and increases your endurance.

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