You can alter your reps dependent on your abilities. Push yourself though!

Workout 1 (repeat circuit 3 times)

• V-Ups: 5 reps
• Crunches: 10 reps (hold for 5 seconds at midpoint on way up)
• Dumb Bell Side Bend: 5 reps each side
• Plank: 30 seconds

Workout 2 (repeat circuit 4 times FAST)

• Chinnies: 20 reps
• Crunches: 20 reps
• Back Extension: 10 reps

Workout 3 (repeat circuit 3 times)

• Side Planks: 5 each side (5 second hold)
• Plank: 30 seconds

I’ll do some more workouts for abs at a later date. I’ve found the Truth About Abs book invaluable in my workout routines. Blows away some of the myths about workouts, diets and getting a 6 pack.

If you’re anything like me then you’re probably horrendous in the morning.  Doesn’t matter how much sleep I get, I HATE the mornings like hell.

But here’s my new routine and I guarantee you’ll love it for 4 key reasons:

• Greasing the groove.
• Wake you up.
• Warm you up (I live in the UK and its damn cold in winter!).
• Its just a good way to start the day – active, alive and moving!!

So here’s the routine which I’m gonna stick up around my place and I’ve put a PDF at the bottom so you can print it out and have it up on your wall.

Stretches

• Neck Rotations
• Arm Wheels
• Tricep stretch
• Shoulder stretch
• Wrist stretches
• Quads (grab with both hands!)
• Good Morning
• Front Kicks x 5 (getting progressively higher)
• Round House Kicks x 5 (getting progressively higher)
• Hip Flexors stretch
• Splits – Knee Touches – Head to Floor

Strength/Conditioning

• Pull Ups x 1
• Chin Ups x 2
• Push Ups x 5
• Sit Ups x 10
• Jumping Squats x 5
• Ankle Hops x 5

Those numbers are low on purpose.  Like I say – I hate mornings but also they’re meant to be ‘greasing the groove’, not ‘tearing me a new arse hole’.

The stretches I got from two sources.  One was Pavel Tsatsouline Relax into Stretch book and the other was Bas Rutten’s Big Book of Combat.  Both excellent books and well worth reading.

Morning Routine PDF