15 1/2 Minute Wake Up Drill

Grant Dryden

Leadership and Nutrition Editor

Not everybody is a fitness nerd – you know the type – someone who wakes up early, hits the gym for a morning workout, preps their meals in advance, doesn’t allow for a bite of cake or a donut, who makes everybody around them feel bad for having fun at a party, and is miserably disciplined!  Personally, I understand the draw of donuts and having some fun, I also understand people whose bodies are a temple who will not allow them to be defiled by the evils of sugar.  I happen to be closer to the “temple” end of the spectrum, but am more than happy to enjoy a special occasion donut when called to meet my social obligations.  It’s a sacrifice I’m willing to make.

No matter where you fall on the fitness spectrum, life’s journey is your own.  I truly believe that you can live your best life by becoming an Iron Ascender and adopting discipline, rigor, nutrition, and fitness principles into your daily life, but that decision is yours alone to make.  Nothing is stopping you, you can decide to become stronger this very second.


Don’t Snooze That Alarm Clock

I go to bed at 10:30pm every night and I wake up at 5:00am.  That’s 6 1/2 hours of sleep if I fall asleep the moment I hit my bed.  Your internal clock may need more or less sleep, so use my time table as a guideline for you to build your own.  Current recommendations are that 7 hours of sleep is optimal.  We’re each different, though, and have our own sleep needs and slight variations.  Don’t do something just because someone else says it works for them.  Take their experience and tailor it to your own life.

Tomorrow when you wake up, you can get your blood flowing with a pre-workout drink (see our pre-workout series beginning with Beta Alanine), and then do the following exercise routine.  It’ll help make you healthier in the long run but don’t count on it as justification for eating a donut!  Accept the repercussions of your actions and move forward.

The Workout

Do as many reps as you can of the following exercises.  Don’t stop to rest, strictly adhere to the times provided.

  • Jumping Jacks: 30 Secs
  • Front Lunges: 2 Mins
  • Jumping Jacks: 30 Secs
  • Push-Ups: 2 Mins
  • Jumping Jacks: 30 Secs
  • Burpees: 2 Mins
  • Jumping Jacks: 30 Secs
  • Sit-Ups: 2 Mins
  • Jumping Jacks: 30 Secs
  • Supermans: 2 Mins
  • Jumping Jacks: 30 Secs
  • Mountain Climbers: 2 Mins
  • Jumping Jacks: 30 Secs

You can do this.

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