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The Summer Body Project: 8 Morning-Grinder Muscle Workouts

Energy-boosting, metabolism-igniting sessions to start the day as a part of the Summer Body Project.

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The Summer Body Project has officially kicked off and you've finally decided to get yourself into gear. If you've been following along with the program, you're well aware of the eight-week workouts for leaning out or bulking up, designed by three certified trainers and athletes who have been in your shoes before. These morning-grinder workouts are an add-on to the regular workouts you'll be doing. The purpose of the morning-grinders is to kickstart your day, get the blood flowing, release endorphins, and get your muscles pumped. 

The Complete 8-Week Summer Body Project Workout Plan>>>

Each workout is short, sweet, and effective. There are a total of eight workouts, complete ONE of them 3-5 days per week first thing in the morning. You may use one per week, or mix and match as you like. 

WORKOUT ONE: 10-Minute Bedside Bodyweight Fat-Burner
Jumping Jacks – 60 seconds
Body-Weight Squats – 30 seconds
Plank – 60 seconds
Mountain Climbers – 30 seconds
Rest - 30 seconds
Repeat 3x

WORKOUT TWO: 10-Minute Medball Core Igniter
Russian Twist - 30 reps 
Superset with:
Medicine ball crunches - 12 reps
Complete 4 sets 
Rest 20-45 seconds

WORKOUT THREE: 10-Minute One-Dumbbell Full-Body Shredder
Pushup/Single-Arm Rows - 16 reps
Superset with:
Goble Squats - 15 reps
Complete 3 sets
Rest as needed

WORKOUT FOUR: 10-Minute Before-Work Bodyfat Fighter
Jump Squats – 20 Reps
Push-Ups – 20 Reps
Plank + Arm Lift – 20 Taps (10 Each)
Repeat 4x

WORKOUT FIVE: Morning Body Explosions
Clap Push-Ups - 5 sets x 12 reps at full intensity

WORKOUT SIX: Wake-Up Blurpee Routine
Complete blurpees for 20 seconds on and 45 seconds rest for 5+ sets

WORKOUT SEVEN: Power 20s
Plank to Push Up - 20 seconds
Mountain Climbers - 20 seconds
V-Ups - 20 seconds
Rest 30 seconds
Repeat 5x

WORKOUT EIGHT: 5-Rounder
Star Jumps - 10 reps
Wall Sits - 20 seconds
Side Planks - up/downs x 10 reps per side
Rest 30 seconds
Repeat 5x

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