Summer Morning Workout Program

The sun greets you early on a summer morning. You get dressed and go down to the track or field while everyone else is still asleep. The dew steams off the fresh cut grass, its quiet as lase up your shoes and get ready for your workout. If you are looking to burn fat, build muscle and bring an athletic body to the beach while enjoying the summer then this program is for you. All you need is a track or field. High school tracks or local parks are a great place for this program. (Unless you have a beach. The beach always takes the cake.)

Monday:

Warm up: ½ mile at a light jog (2 track laps)

Warm up: 2 x 5 Bodyweight Lunges (each leg)

Two-Legged Broad Jumps:                        3 x 10         

(60 sec. rest between sets)

Jumping Lunges:                                       4 x 10,8,6,4  

 (60 sec. rest between sets)

Bulgarian Split Squats (each leg):             3 x 10    

(20 sec. rest between sets)

Bodyweight Lunges (each leg):                 3 x 10             

(30 sec. rest between sets)

Bodyweight Squats:                                   4 x 15      

(30 sec. rest between sets)

Butterfly Sit-Ups:                            4 x 30            

Supersets with…

Flutter Kicks                                   4 x Failure 

(40 sec. rest)

Mountain Climbers                         3 x failure          

Superset with…

Plank                                             3 x Failure

Tuesday:

Warm up: ½ mile at a light jog (2 track laps)

Warm up: 3 x 15 Pushups

Plyo-Pushup:                                                3 x Failure

(60 sec. rest between sets)

Feet Elevated Pushup:                                4 x 20

(60 sec. rest between sets)

Close-Grip Pushup:                                     3 x 15 

 (30 sec. rest between sets)

Dive Bomber Pushup:                                 4 x 15

(20 sec. rest between sets)

Bodyweight Dips:                                        4 x 20

 (15 sec. rest between sets)

Crunches:                                                    4 x 30                  Supersets with…

Alternate Heal Touchers              4 x Failure          (40 sec. rest)

Bottoms Up Crunches                 3 x failure           Superset with…

Ab Bikes                                      3 x Failure

Wednesday:

This day will test your will power.

1. Lunge 100 meters
2. 20 Pushups
3. Broad Jump 100 meters
4. 30 Butterfly Situps
5. Sprint 100 meters
6. 20 Pushups
7. Bear Crawl 100 meters
8. 30 Bodyweight Squats

Repeat three times.

Thursday:

You will need to have a bar. Get creative (goal posts, etc.)

Warm up: ½ mile at a light jog (2 track laps)

Warm up: 3 x 15 Dive Bomber Pushups

Wide Grip Pullup: 4 x Failure (60 sec. rest between sets)

Chin-ups Overhand: 4 x Failure (60 sec. rest between sets)

Pullups:4 x Failure (60 sec. rest between sets)

Inverted Rows: 4 x 12 (45 sec. rest between sets)

Supermans: 4 x 20  (1 sec. pause, 30 sec. rest)

Friday:

Warm up: ½ mile at a light jog (2 track laps)

Bodyweight Dips: 4 x Failure (45 sec. rest between sets)

Close Grip Pushups: 4 x 20 (30 sec. rest between sets)

Inverted Row Curls:  6 x Failure (30 sec. rest between sets)

Body-Up: 3 x Failure  (30 sec. rest between sets)

Cobra Triceps Extensions:  4 x 15  (20 sec. rest between sets)

Inverted Row Curls: 6 x Failure (30 sec. rest between sets)

Butterfly Sit-Ups:     4 x 30                 

Supersets with…

Flutter Kicks            4 x Failure (40 sec. rest)

Mountain Climbers  3 x failure         

Superset with…

 Plank                      3 x Failure

If you want to bring your summer workouts and physique to the next level, 1-2 caps of Higenamine from the A1Supplements Exclusive brand, SWFT Stims. Higenamine will help lend you the needed energy in the morning to crush these workouts and may help in accelerating fat loss especially when paired with this program! Be the best you this summer.