Morning Muscle Bonus

Morning Muscle Bonus

MORNING MUSCLE
 
Burn Off The Glycogen You Restored Overnight to set up a day of FAT BURNING.
 
This is a true secret to fat loss.
 
Timing Matters.
5% better.
 
These Are 5-Minute Morning Sessions.
 
1. SLOW BURN
Minute 1.
Mountain Climber - Squat / Lunge / Horse Stance for 55 seconds.
 
Minute 2.
Rock Climber - Stay on the chin-up bar for 55 seconds anyhow! Use your legs if you need. Keep weight on your arms.
 
Minute 3.
Pommel Horse - Stay on the dip bars or in plank position for 55 seconds.
 
Minute 4.
Mountain Climber - Squat / Lunge / Horse Stance for 55 seconds.
 
Minute 5.
Get some time on dips & chins
 
2. LOCKOUTS SET
(sandbag / any weight || bar or band)
 
25 seconds on each movement + 5-second transition
3 sets total of each.
 
1. Patrick Step-Ups (alternate legs at fatigue.
2. Dip Bar Lockouts + Supports (Top position, the bottom also if you're strong, healthy, and resilient)
3. Chin-up Lockouts (Top or Bottom) + Hangs
 
3. BAND QUINTUPLET
1 minute of each.
Stronger more athletic tendons.
Connective tissue healing.
 
  • Romanian Rhythm Squats
  • Banded good mornings
  • Band Pull-aparts
  • Spider + Standing + Back Lever Curls
  • Push Downs - French presses
 
4. DENSE MUSCLE TRIPLET
Make massive relative strength gains with this simple habit.
 
5D? Your lowest score on either the chins or your dips is your score.
  • Chins
  • Dips
  • Deep Knee Bends x2 (2 reps for each dip/chin)
 
5. UNBREAKABLE
For those with experience who like to improvise.
(Sandbag / any weight || Bar or band)
 
Minute 1.
Keep the sandbag moving and off the ground, with every movement you can think of.
 
Minute 2.
Bend the bar for
 
6. SLED
Move the sled/wheelbarrow / walk a hill/pack march.
Get a burn without maxing out,
 
 
If you prefer repetition targets you could try.
100 Repetitions
5x10 squats and push-ups are a great place to start.
 
200 Repetitions
10 Poliquin Step-Ups + 10 VMO Bounces
10 Push-up + 10 Band Pull-Aparts
 
  • Bonus throw in 5 rounds of juggling and handstand holds
  • Bonus throw in a 5-minute mobility flow
 
Closing thoughts...
You don't need to get fired up or break world records in these blocks.
Be calm.
Breathe.
Save the stress for your workout later in the day.
Start with 1x5 minutes.
If all is good after 2 weeks you can start to go to full 10-minute blocks or use 2-5 of these blocks.
 
Don't be deceived. A lot can be achieved in 5 minutes.
 
This simple addition can make a massive impact.