Rise and Shine with this Early Morning Total Gym Workout

Hey Total Gym users! Master Trainer JayDee back to give you an awesome, full body, quick morning workout! This routine will get your blood pumping throughout your body, brain and lungs, lubricate your joints and wake you up better than a Starbuck’s double espresso (although a cup of coffee before you knock this out is highly recommended!)


Getting your body moving first thing in the morning will spark your brain power, invigorate your body, and is a great starting point for a positive and healthy day.


Let’s jump right in. Here are five compound exercises (an exercise that combines more than one muscle group for maximum time management) to jump start your day. A huge benefit of your Total Gym is the ability to work multiple muscle groups at the same time. This not only saves time but it also challenges your coordination, balance, and proprioception (the awareness of your body in space).


This dynamic routine will take you about five minutes and will make your body, mind and spirit feel great for whatever your busy day has in store for you.


Since most of us are visual people, and these are all dynamic, compound exercises, check out the accompanying video for detailed explanation and to watch proper execution of each exercise. I also give several modifications to make each exercise easier or more challenging to accommodate your fitness level.


Happy Yoga Wake-Up

Down Dog to Plank to Push-up, GlideBoard Slide, and back to Down Dog.

This is a super way to wake up your body and there are a plethora of benefits: The Down Dog gives your hamstrings a great stretch. The Plank challenges and strengthens your entire core, and fires and strengthens your chest, shoulders, and triceps. The Glideboard Slide increases your core engagement and requires the back muscles to stabilize your torso. Perform 2 reps of this exercise.


Pilates Pelvic Peels

This staple Pilates warm-up exercise strengthens your hamstrings, gluteals and lower back but most importantly, it articulates your spine to keep it supple and healthy. Perform 3 reps of this exercise.


Pull-Over Crunch with Triceps

Strengthens your back “lat” muscles, triceps, your six-pack muscles and your lower abs if you do the advanced option. Perform 5 reps of this exercise.


Surfer Lat Pull with Upper Back Rows

Pumps your lats as well as your upper back/rear shoulders and lower back muscles which are so important for good posture. Perform 5 reps of this exercise.


Surfer Lat Pull with Biceps Curls

Trains your lats and lower back muscles and targets your biceps to get those “guns” looking good for the day. Perform 5 reps of this exercise.


The recommended reps are to keep your routine at around five minutes. You can always do more if you have the time or you’re just “feeling it” on a strong day. Since you’re not completely taxing the muscles and taking them to full fatigue, you could do this workout daily if you wanted, and I hope you do! This simple routine will make your body smile and help you start your day in a great mood. Add some gratitude for having a healthy body (and a Total Gym!) and you’ll be off and running for a happy, successful day.


In Good Health,



JayDee Cutting III, MBA

JayDee Cutting III, MBA is an Educator for the American Council On Exercise and holds 12 fitness certifications including Pilates, yoga, personal training, lifestyle and weight management. JayDee is a Total Gym master trainer and spokesmodel since 2004. He lectured and taught wellness at Rancho La Puerta Fitness Spa and is featured in over 10 fitness DVDs and over 40 fitness television programs. He developed his own Coregolf Fitness Program and founded the NiceDogYoga Company. His mission statement is: “My passion is inspiring people to enhance their lives through wellness, creating healthier, happier, higher qualities of life.”

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