Jump Start Your Day With 5 – 50

Perform 50 reps of each of these exercises first thing in the morning, and feel the energy surge that supercharges your day.  Now if you are looking to burn fat then try to do the 50 reps as fast as possible.  However, if you are trying to build muscle then work slowly and methodically through each exercise.

Jumping Jacks

Start with jumping jacks.  These are low intensity full body workouts that are perfect for warming up your muscles.


Studies show it is more beneficial to warm up your muscles with light exercise than it is to stretch.  So before any rigorous activity try a few of these.  It will make everything a lot more comfortable.



Push ups

To get the perfect push up place your legs no further than 12 inches apart.  Keep your hands centered directly beneath your shoulders. And, keep your body in a straight line from head to toe.  If you need to, you can keep your knees on the ground.


Try to keep a consistent speed throughout the entire exercise.  So the downward movement should take just as long as the upward push.


*Remember.  Keep your breathing steady and easy throughout the exercise.


Plant your feet firmly to the ground hip width apart.  Slowly move your buttocks toward the ground while keeping your face looking forward throughout the entire motion.


Because of the large muscle groups this exercise works, this is one of the best exercises for weight loss.  So if you are trying to lose weight from around the midriff this is the exercise to do.


Mountain Climber

This is the abdominal exercises you want to start doing.  Put yourself in push up position then alternate bringing left knee then right knee toward your chest.


This exercise tones the abdominal muscles by really working the core.  This helps to tighten the tummy rather than build bulk, meaning this routine will help you to get that flat ab look.

Bicycle Crunch

For both the mountain climbers and bicycle crunches one rep will be movement of both knees.  Keep it even, you don’t want to offset your body.


Alternate bringing each knee in toward the opposite side shoulder.  Keep the legs and shoulders off the ground until the exercise is complete.


*The ball is optional.

Do each of these Monday-Friday.  You will notice a great change in your workday, and within a couple weeks you will notice a huge change in your physique.  Good luck and remember to Rise and Exercise.

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