Quick Morning GPP

**XTrainer** · 05-21-2007, 07:35 PM

I'm starting a little experiment here. For the next few weeks, I'm going to do brief (~5 minutes) of GPP-type stuff early in the morning (as in right out of bed). I won't get into all the "why's, what's" etc.

Basically, I need some help coming up with exercises. Because of circumstances, these are my criteria:

-Things I can do indoors.
-Relatively quiet (no medicine ball slams, burpees, etc. ). Yes, I know, this one sucks. -This criterium later eliminated.
-Stuff that gets me workn' but won't burn me out for my real workout(s) later in the day.
-Full body>Isolation

So, other than the basics (core movements, swings, BW squats, push-up variants, etc. all come to mind immediately), what else is there that I wouldn't have thought of?

EDIT: I'll add my stats, for comparative purposes later.

Height: 6'
Weight: ~170

(See pg. 5 for my start/end stats)

Throatpoker · 05-21-2007, 10:43 PM

Yoga?

Team Dragonfire · 05-21-2007, 11:54 PM

i'll be following this thread. One of the best things that I had luck with was doing a 3x10 hang clean/front squat/push press, or are weights too loud?

**MikeMartial** · 05-22-2007, 12:01 AM

This is interesting, and I'll be following it also. And I'll be wanting the "why", you know that right?

Centaur · 05-22-2007, 12:40 AM

No burpees? Shit man, they're not really that loud are they? If so, I'd imagine skipping would be out too then, ya?

I assume you have Ross' II. He's got some stuff in there like Mountain Climbers, grasshoppers etc. The "Fast and Furious" could be adapted.

Revok · 05-22-2007, 03:33 AM

If you can't be slamming weights around, how bout a sandbag? Complexes/bears and high rep stuff with the bag, mix it with BW circuit...

**XTrainer** · 05-22-2007, 06:05 AM

Weights should be fine, as long as I'm not slamming them down or anything. But remember, I can't go TOO hard or heavy or I'll burn myself out for my "real" workout. Just some to get my body going.

I'll also start logging what I do:
Monday
30xMedicine Ball swings *my med ball is 12-15 lbs*
20xMed Ball OHP
60 sec Flutter Kicks
25xPush ups
(No rest periods, etc.)

Today
25x Med Ball V-Ups
Isometric Pulling Exercises

I'll try to get back to each of your posts individually when I have time later.

Ian Coe · 05-22-2007, 06:07 AM

Is the 'why' that you don't want to wake up your cell mates....i mean room mates

If we're basically thinking to wake yourself up in the morning and get a light sweat on, I'd say some bw squats and kicking/shadow boxing. I don't understand why burpees are out. Being controlled and doing it to wake up shouldn't be that loud

**XTrainer** · 05-22-2007, 04:58 PM

K, replies:

Throatpoker: Maybe, but I'd need to warm up first. Remember, this is pretty much straight out of bed.

TeamDragon: Yeah, I like stuff like that.

Mike: If you must...it started with a re-read of Berardi's G-Flux stuff (If you're not familiar with it, check out the PN forums). In a very small nutshell, I want to see what I can accomplish body comp/metabolism wise by increaseing my GPP/resistance training volume slightly rather than adding a crapload of extra medium intensity cardio. Plus, I want some more volume in my resistance training but don't always have time/desire at the gym after I've lifted heavy. Finally, I just like the idea of popping off 100 reps of "stuff" first thing in the morning. It's just an experiment, the likes of which I haven't yet seen; We'll see how it goes.

Dan: Yes to all. Concerning burpees, if I could do them quietly it would rock.

Revok: Yeah, I need to make one.

Ian: I'm a little wary of kicking without a solid warm-up first, but everything else, solid.

Thanks guys, this should be interesting. Looking forward to more input.

**XTrainer** · 05-23-2007, 06:30 AM

Nothing today. Wednesday and Saturday will be rest days.

EDIT: Nevermind. I had oatmeal for breakfast, brimming with energy. Burpees, and then some other stuff.