- Begin by standing tall with your feet placed shoulder-width apart.
- Maintain this posture as you raise your right knee as high as you can and step forward. Try not to round your lower back.
- Repeat with the left leg and continue to alternate legs as you walk.
Advanced Monday Morning Full Body Activation
9 min
·
6 exercises
When the day won\'t allow time to train, this advanced 9-min no-equipment morning activator revs up your metabolism before it\'s too late! Step out of bed, hit every bodyweight movement, and build muscle tone before breakfast. No excuses on Monday mornings.
Complete these, on the spot, for 45 seconds.
0:45 rest
Complete these on the edge of the bed, or use a chair!
0:45 rest
Eyes on the future! Let\'s go, side to side.
0:45 rest
Complete these next to your bed.
0:45 rest
No retreat! You\'re almost there!
0:45 rest
Put your feet on the edge of your bed or chair and finish up today\'s workout!
About this workout
Advanced Monday Morning Full Body Activation is a free 9 min workout plan with 6 illustrated exercises for your triceps, abs, chest and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 9 min
- Exercises: 6
- Training focus: Triceps, abs, chest and legs
- Equipment: NO EQUIPMENT
- Level: Advanced
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Advanced Monday Morning Full Body Activation take?
The full workout takes about 9 minutes, covering 6 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an advanced workout designed for experienced lifters. If you're newer to training, scale it down with lighter loads and longer rests, or browse our library for a beginner or intermediate version of a similar routine.
What muscles does this workout target?
This routine primarily works your abs, glutes & hip flexors, chest, hamstrings, quadriceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Advanced Monday Morning Full Body Activation
9 min
·
6 exercises
When the day won\'t allow time to train, this advanced 9-min no-equipment morning activator revs up your metabolism before it\'s too late! Step out of bed, hit every bodyweight movement, and build muscle tone before breakfast. No excuses on Monday mornings.
Walking High Kicks
Complete these, on the spot, for 45 seconds.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Lower Back
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Stand tall holding onto a pole or stationary object for support.
- Engage your abs as you swing your one leg as far out in front of you and then back behind you as you comfortably can.
- Switch sides once you have completed repetitions on the first leg.
Incline Push-ups
Complete these on the edge of the bed, or use a chair!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
- Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
- Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
- Set a barbell in a weight rack at the low end of a decline bench, making sure it is at a height you can reach without fully extending your arms.
- Secure your feet under the stirrup, bar or strap at the high end of the bench and lie flat on your back with the rack slightly behind you.
- Using an overhand grip, grip the bar with your hands slightly wider than your shoulder width apart.
- Push up to lift the bar from the rack and hold it directly over you with your arms locked.
- Bend your elbows to slowly lower the barbell until it slightly touches your chest, inhaling as you do so.
- Drive the weight back up by contracting your pec muscles and return to the start position, exhaling as you do so.
- At the top of the movement, lock your arms and squeeze your chest muscles.
If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used. Do not let the bar drift too far forward, it should touch down your lower chest only. Don't bounce the weight off your chest. Keep full control of the barbell at all times. When performing this exercise, use a 2:1:1 count. That is a count of two on the downward movement. Pause for a count of one. A count of one one the upward movement. You can also use dumbbells or exercise bands to perform this exercise.
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
- Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
- Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
- Stop when your upper arms are parallel with the floor.
- Squeeze your chest muscles and slowly return to starting position. Repeat.
Lateral Lunges
Eyes on the future! Let\'s go, side to side.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
- Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
- Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
- Keeping your back straight, lower your body towards the ground by bending your knees.
- As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
- For a bonus, tense your glutes at the top of the movement.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
- Step forward with either leg in a long stride. Keep your other foot in place behind you.
- Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
- Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
- Hold for a count of one.
- Push down through your front heel and extend both knees to return to the start position.
- Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
- Repeat.
Try to keep your hands on your hips at all times, using your obliques to keep your balance.
Push-ups
Complete these next to your bed.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Surrenders
No retreat! You\'re almost there!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
- Standing on something soft, such as an exercise mat, place both hands behind your head and gently bring your right knee down to the ground.
- Follow with your left knee so that you are kneeling on the mat, with your hands behind your head and your back nice and straight.
- Lift your right knee up placing your right foot in front of you. Bring your left foot forward and drive upward through your right heel to bring you back to starting position.
- Repeat the same movement, but leading with your left leg.
Decline Push-ups
Put your feet on the edge of your bed or chair and finish up today\'s workout!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Facing down, place yourself on the ground with your hands flat on the floor, directly below your shoulders.
- Place your feet on top of a bench or box. Only your toes and balls of your feet should be touching the floor.
- Maintain a flat back and tight core before lowering your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Push yourself back to the starting position by straightening your arms. Do not lock out your elbows.
- Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
- Sit on the bench placing your back firmly against the backrest.
- Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
- Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
- As you inhale, lower the barbell slowly until it touches your upper chest.
- Hold for a count of one while squeezing your chest muscles.
- Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
- Repeat.
If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Set up an incline bench so the back rest is at about a 45 degree angle.
- Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
- Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
- Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
- Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
- Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
- Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
- Hold for a count of one
- Repeat.
Workout done!
Exercises done
of 6
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