5 AM Club Weight Workout Dumbbell Strength-endurance Morning Exercise

The 5 AM club is a concept started by Robin Sharma*: You get up at 05.00, performs 20 min. The 5 AM club is a concept started by Robin Sharma*: You get up at 05.00, perform 20 min. exercise, 20 min. meditation or reflection and 20 min. personal development or planning. Here is your exercise program with strength-endurance training. With body weight and dumbbells. 1. time, you just have to get used to the exercises, 2.-3. time familiarize, then onward go for it. Please 'like' if you do, and Subscribe and connect:
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Exercise details:
No warm-up is included, so:
Start calmly (or supplement with your own pre-workout warm-up)
Strength-endurance training with mixed exercises:
Deadlift, deadlift
Squat and side lift with biceps curl and lateral raise (side lift)
Lunge, front lunge, with torso rotation
Back lunge with biceps curl
1-leg deadlift
1-leg squat, round the world, right (shoulder rotation)
1-leg squat, round the world, left
Plank
Renegade row (rowing exercise in plank position)
No cooldown. The 5AM reflection period of 20 minutes may include light stretches / easy yoga.
Equipment:
Dumbbells.
A light weight has been chosen here, but use one that you are able to lift 10-16 times, but not much more than that.
If the load is too light, you will not get a proper workout.
Note: Initially lighter weights are needed for e.g. the shoulder rotator cuff.
Specific training tip:
Maintain good technique, watch all joints.
Tighten and control movement in both phases:
Concentric ('lift') and eccentric ('lower'/'return')
General fitness tips:
Always train at your own level and based on the day's form.
Focus and maintain good form, stability and muscle control.
Make every exercise and every workout your own.
Rest, take breaks, and modify exercises as needed. 👍
The Early Bird Cathes The Worm,
Have fun, have a nice day
Marina 😊
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Midnight Cycler
Goodbye Earth
Sum Wave
To Infinity
Oh the City
*
Management expert Robin Sharma introduced the 5am Club concept over twenty years ago, based on a revolutionary morning routine that has helped his clients maximize their productivity, activate their best state of health and ensure their serenity in these times of overwhelming complexity (The Hypercomplex Society, Qvortrup).
In the book of the same name, Sharma tells an entertaining story of two pressured strangers who meet an eccentric tycoon who becomes their secret mentor towards a productive and more meaningful life.
According to the publisher, The 5am Club book (practice) will transform your life. Forever.
Disclaimer:
This channel promotes general health and fitness for healthy exercisers. If in doubt whether training is healthy for you: Contact your own doctor before starting a (new) training programme. Take your precautions to avoid accidents and injuries. Make sure your training area is safe and free of obstacles. Check any equipment for wear and tear.
Exercises and training sessions take place at your own risk. Tip: Train with a friend just to be on the safe side and for increased motivation.
MarinaAagaard channel cannot be held responsible for accidents and damages.