When your alarm goes off in the morning, do you curse its very existence and hit the snooze button eight times before you actually pull yourself out of bed? If you’re not a morning person, there’s no way you could begin to understand how other people can wake up early and fit in an hour workout before getting ready and heading off to work. Yes, some people are just naturally perky in the morning and prefer sweating it out in the a.m., but then there’s the rest of us who make a point to work out in the morning because it’s the only time we can fit it in. 

If you find that you’re skipping out on exercise altogether because you’re too busy, have meetings, have family obligations, or are just plain exhausted, then morning workouts might be just the thing you need. How can a non-morning person turn into a morning exerciser? Learn a handful of ways to become an early riser when you read more.

1. Get to bed early the night before. Even if you’re one of those rare people who can survive on less than five hours of sleep that is not enough snooze time if expect to wake up and have energy for a morning workout. That means you can’t go to bed at midnight and expect to rise and shine at 5 a.m. Get into the habit of going to bed early enough so you get at least eight hours of zzz’s.
2. If you’re not sleepy at night, try limiting your caffeine during the day, and be finished with your last caffeinated bev by 4 p.m. Warm baths, a cup of tea, and ditching the TV and computer use before bed can also encourage you to relax and fall asleep more easily.
3. Creatively motivate yourself. When you’re cozy under your sheets telling yourself you feel great after you exercise will probably not help you jump out of bed. Get creative with your means of motivation. Make a new workout playlist, or get excited to wear your new sneaks. Conjure up the image of that cute guy you’ve seen at the gym lately. Get psyched about a tasty new breakfast idea. If you have something you’re looking forward to once you wake up, you’ll find it impossible not to get out of bed.
4. Make a date and set a time. You know you love Boot Camp and your gym only offers it at 6:30 a.m. Make an appointment with a trainer or plan to meet a fitness buddy at the park to go for a run. Scheduling morning workouts is a surefire way to get you there.
5. Reward your morning exercise efforts. Either give yourself a little treat after each morning workout or make a goal to exercise every day, Monday through Friday and on the last day, buy yourself a new fitness top, get a pedicure, or go to the movies with a friend. Rewards are huge motivators, and thinking about the pleasure that comes after your hard work may give you that emotional push out of bed.

Do you work out in the morning? Is it easy or hard for you?

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 16 days

FT. MYERS BEACH WKND: T-minus 27 days

07.06.2009 [Monday] —

Workout Routine: Overall Body Circuit with focus on CORE

I was able to workout with one of my clients who just so happens to be a very good friend — and it’s always a nice change of pace for me. We keep one another in line and she’s always looking for harder, more advanced moves – which keeps me doing the same.  She’s the perfect “workout partner” – never bailing, always motivated and ready to go.

We did a whole mixture of things – no gym machines necessary – with a main focus on CORE. Here is just a list of some of the exercises we did:

• Tricep kickbacks in pike position
• Jabs/Hooks/Uppercuts
• Planks with hip dips
• Side planks with torso twists (side pillars)
• Toe Reaches (alternating)
• Tricep dips with feet completely elevated
• Push ups with medicine ball
• Oblique Twists (torso twists) with dumbbell
• Lower back extensions
• Various other core work with stability ball

Best song of the workout: Stupid Girls Remix, Pink

Hardest part of the workout: Whew — the hardest for me was probably some of the work with the stability ball (holding it with my feet) because my legs were still sore from my workout the other day.

Tip for you: Find a friend who is compatible with you and get together – look for ways to increase the intensity of your exercise. Keep coming up with ideas – this type of workout will not only work – but it will keep it fun and not such a “chore”.

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 19 days

FT. MYERS BEACH WKND: T-minus 30 days

07.03.2009 [Friday] —

Workout Routine: Strength Training (Biceps/Back) & CORE

Biceps:

• Bicep curls (concentrated) standing on Bosu Ball (flat part)
• Hammer curls

Back:

• Fly Machine
• Close grip lat pulldowns
• Dumbbell rows

_________________

Core:

¤ Ab roller

¤ Side Pillars, side planks and twist torso then switch sides

¤ Overhead Ball Pass with stability ball

¤ Torso twists (Oblique twists) with medicine ball

Best song of the workout: The Veronicas, Take Me On The Floor

Hardest part of the workout: Abs were hard for me because they were a little sore from the workouts earlier in the week!

Tip for you: Take your time with weights – no need to rush. You’ll get a much better workout if you aren’t rushing!

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 21 days

FT. MYERS BEACH WKND: T-minus 32 days

07.01.2009 [Wednesday] —

Workout Routine: Cardio/Strength Training (Legs) & CORE

Lean leg workout — so since I am focusing on leaning my legs as opposed to building, I have been trying some new things, and it seems to be working. In general – any type of plyometrics is great for toning the legs. I am going to be utilizing my normal leg workouts (without gym machines), however, with no added weight and a LOT more repetitions.

Tri-lunge exercise: Lunge to the front, lunge to the side, reverse lunge [this counts as 1 repetition]

Do this 15 times per side, or in other words, 45 lunges left leg, 45 lunges right leg. 

Isolated Squats: Utilizing 1-leg squats. Cross one leg over the other knee and perform squats that way

Do 20 squats each leg. At the end of 20 repetitions, pulse it for 10 seconds.

One-legged Deadlifts: Grasp a dumbbell in each hand with your feet a little less than shoulder-width apart. Keeping the dumbbells as close to your body as you can, bend down at the waist until the dumbbells touch the top of your shoes and then come back up to the starting position.

Lower weight, higher repetitions, 3 sets of 15

Sumo Squats (Plie Squats): Feet at 45º, squat slowly.

3 sets of  15 squats 

_________________

Core:

¤ Side Pillars, side planks and twist torso then switch sides

¤ Overhead Ball Pass with stability ball

¤ Torso twists (Oblique twists) with medicine ball

Cardio Session:  30 minutes ARC trainer, 15 minutes light jog

Best song of the workout: Starstruck by Lady GaGa

Hardest part of the workout: The tri-lunges were definitely killer!

Tip for you: Take your time with the leg portion – if you want to add muscle, then grab higher weights and do less repetitions!

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 23 days

FT. MYERS BEACH WKND: T-minus 34 days

06.29.2009 [Monday] —

Workout Routine: Cardio Kickboxing & Jog/Sprint Interval

*I usually don’t count any of my training sessions as a “workout” for myself, except for Cardio Kickboxing, because I honestly get in a GREAT workout from it! In my cardio kickboxing classes, there is usually 30-35 minutes of PURE cardio work. I do about 5-6 minutes of some circuit training (usually utilizing balance, punches, kicks, hip raises, etc). Then we break it down into a push-up/core work for 4 minutes non-stop. Lastly we stretch.

Tonight, I finished my cardio kickboxing class with added energy! YAY! So I insisted on doing the following:

Fartleks:  ”speed play” in Swedish mixes a walk, jog, and sprint for an overall GREAT cardio session.

¤ Warm up:  Easy running for 5 to 10 minutes

¤ Steady, hard speed for 1.5–2 km; like a long repetition.

¤ Recovery:  Rapid walking for about 5 minutes.

¤ Start of speed work: easy running interspersed with sprints of about 50–60 m, repeated until a little tired.

¤ Easy running with three or four “quick steps” now and then (simulating suddenly speeding up to avoid being overtaken by another runner).

Repeat…

(usually there is supposed to be an uphill run added on, but since we are in super flat Florida, I can usually only do that where hills are present)

Best song of the workout: Reptilia by The Strokes

Hardest part of the workout: FARTLEKS IN GENERAL! They aren’t easy, but they are GREAT!

Tip for you: Try implementing some basic cardio kickboxing moves into your workout. The punches are GREAT for the arms – focus on form and quick jabs. As for the sprint/runs — it’s a work in progress. I, myself, am a beginner with it, but I already see progress from when I started. This way of training is great for weight-loss and strength in your running pace.

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 24 days

FT. MYERS BEACH WKND: T-minus 35 days

06.28.2009 [Sunday] –

Workout Routine: Interval Training @ Home

*Interval Training: Type of physical training that involves bursts of high intensity work in alternation with periods of rest or low activity (intervals).

Instead of using counts, I usually use “time” for interval training. Each “station” is 2 minutes long.

Station 1: Toe Touches (lay down on back, legs straight up in the air, alternate arms and reach towards opposite foot – utilizing the twisting motion in your torso & relaxing the neck as to not strain it)

Station 2: Mountain climbers

Station 3: Bicep Curls – Concentrated. 1st minute focused on bicep curls from the middle to the top, and 2nd minute focused on bicep curls from the middle to the bottom.

Station 4: Jump Rope

Station 5: Pushups

Station 6: Jumping jacks

Station 7: Planks with a twist and hold

Station 8: Jog in place

Station 9: Tricep Extensions overhead

Station 10: Walking lunges

Once you have completed the 10 stations, repeat once more.

Best song of the workout: Break Stuff – Limp Bizkit

Hardest part of the workout: Not giving up after the 2 minute high intensity cardio stations. 

Tip for you: Start off with allowing yourself to take a breather after the cardio stations. If you have to stop, that’s fine, but don’t just stand there – move something. That’s the key – never stop moving. Even if it’s kicking your legs out in front of you. Also, get a friend to join in with you – it makes it more fun and create the stations to the exercises you both want to complete. No gym necessary.

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 25 days

FT. MYERS BEACH WKND: T-minus 36 days

06.27.2009 [Saturday] –

Workout Routine: Cardio/Strength Training Supersets (Triceps/Chest)

*When you don’t have ample time to work out or if you are looking for a more intense type strength training session utilize *supersets*. Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension.

Triceps

Tricep Kick Backs, 18 repetitions each (high rep, low weight)

Overhead dumbbell raise (tricep extension), 18 repetions

Tricep dips on a bench, 15 repetitions

(Complete this set 3 times)

Chest

Flat bench dumbbell press, 15 repetitions

Push ups, 15 repetitions

Chest Fly, 15 repetitions

(Complete this set 3 times)

Cardio

* Jump rope 5 minutes, high knees, Jump rope 5 minutes

* Jog 1.25 miles

Best song of the workout: Love Story by Millencolin ft. NOFX

Hardest part of the workout: Supersets are challenging but so worth it – however the most challenging for me was the run afterwards because my arms and chest were begging for mercy!

Tip for you: Implement these supersets into your workout. No machines needed, just dumbbells. That’s the best part about it! It’s time effective, but more intense, so like I said prior – make sure you work up to it. Also, to lean your muscles focus on lower weights but higher repetitions. Sometimes I’ll mix it up, the first superset of triceps I’ll use heavier weights, and then the last two sets, I’ll do a lower weight. Muscle confusion is key. And please, do not be afraid that you will bulk.

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 27 days

FT. MYERS BEACH WKND: T-minus 38 days

06.25.2009 [Thursday] –

Workout Routine: Outdoor Cardio Interval Session

Jog: 1.25 miles (with 2 mini-sprints mixed in)

20 walking lunges, 3 minutes jump rope (rest) then 3 minutes again , 20 plie squats

Jog: 1.25 miles (with 2 mini-sprints mixed in)

Walk: .25 mile

20 push-ups, 2 minutes mountain climbers, 30 squat jumps, 20 push-ups

STRETCH

Best song of the workout: Black Eyed Peas: I Gotta Feeling

Hardest part of the workout: Honestly, the mountain climbers were hard right after doing the 20 push ups, but I couldn’t figure out what hurt more doing them, my arms, abs or legs.

Workout boo-boos: Since I drenched myself in bug spray, not one bug flew on me, since I completed this outside… however, the only boo-boo I incured was from my razor in my post-workout shower. Owwie.

Tip for you: I was so pumped to get in this workout, that I started off on a fast pace and ended up having to really PUSH MYSELF to finish the first 1.25 jog. After the plyometrics/squats, I was so mentally focused, the second portion just seemed to fly by. Also – take your time with the squats and pushups, form is more important than speed!