Why Your Morning Routine Doesn’t Matter (And What Really Does)

 

Why Your Morning Routine Doesn’t Matter (And What Really Does)

Every wellness guru on social media seems to have the perfect morning routine.

They promise that following their step-by-step guide will lead to ultimate productivity and happiness.

Here's a peek into my ideal morning routine:

  • Wake up with sunlight
  • Look at the sun or the sky, even if it’s grey
  • Brush teeth
  • Drink a big cup of water
  • Do light mobility work (5 min)
  • Prepare breakfast
  • Eat breakfast 30-45 minutes after waking up
  • Have coffee 15-30 minutes after breakfast (outside if possible)
  • Go outside for 10-15 minutes (listen to music, play chess, read news...)

Then, I start my day.

If you’re an ultra-guru, you might add journaling, breath work, goal visualization, meditation, and more!

The Truth About Morning Routines

The reality is that none of these morning rituals really matter if you don’t have a good nighttime routine. In my experience, how you finish your day is the most important part. Just like in a workout, it’s how you end that really counts.

A proper nighttime routine helps discharge all the tension that inevitably builds up throughout the day. Without it, you go to sleep with built-in tension, which accumulates over time. While a good morning routine can help, it won’t compensate for a lack of a solid nighttime routine.

The Importance of a Nighttime Mobility Routine

Stretching and moving your body before bed is paramount.

Here’s my 7-minute nighttime mobility routine that I’ve been doing for 10 years without missing a day.

You can watch the video to get an idea of the beginning of the routine. The full sequence is a 7 min video available in all Online Calisthenics program.

Here are the movement sequence. I hold each pose for 30-60 seconds:

  • Deep kneeling squat hold
  • Leg/back extensions
  • Forward fold
  • Back extensions or Wall back bridge hold
  • Stick shoulder dislocates (2-3 reps + hold behind 30 sec)
  • Prayer stretch
  • Forearms twist stretch (30 sec per arm)
  • Wrist stretches 4 ways

This sequence is a great opportunity to practice deep breath work, focusing on long exhales through the stomach, throughout each movement. This deep stretch routine has been a game changer for my sleep and recovery quality, significantly boosting my energy levels upon waking and throughout the day.

Timing Your Calisthenics Workouts

There’s also no ideal time to work out during the day. Although, hours between 11 a.m. and 8 p.m. are probably best if you’re training to maximize performance or practicing very hard skills like calisthenics volume and endurance sets, weighted calisthenics, static training, and skill training.

Ultimately, it depends on your real-life constraints like kids, school time, work, job conditions, travels, etc. As long as you get the work done every day, you’re good.

Structuring Your Calisthenics Workout Plan

Make sure to spread pulling, pushing, leg work, running, and core work into your routine. Aim to train at least Monday, Wednesday, and Friday. More advanced athletes can work out up to six days a week.

Here’s a beginner calisthenics workout plan to get you started:

Monday: Full Body

  • Pull-ups
  • Push-ups
  • Squats
  • Planks

Wednesday: Pull and Push

  • Chin-ups
  • Dips
  • Inverted rows
  • Knee raises

Friday: Legs

  • Squats
  • Lunges
  • Glute/hip bridges
  • Knee raises

Use movement substitutions and assistance as needed, based on your calisthenics level.

If you can’t do a full pull up, push up, dip or squat, here are all the calisthenics foundation movement progressions you need to get started!

How to Start Calisthenics

Starting calisthenics can be both exciting and challenging.

Here are some tips on how to start calisthenics and integrate it into your workout plan:

  • Set Clear Goals: Determine what you want to achieve with calisthenics. Whether it's increasing strength, mastering a specific movement, or enhancing overall fitness, having clear goals will keep you motivated.
  • Learn Basic Movements: Begin with foundational exercises like push-ups, pull-ups, squats, and planks. Focus on proper form and technique to avoid injuries.
  • Progress Gradually: As you build strength and confidence, gradually incorporate more advanced exercises and variations.
  • Create a Routine: Develop a consistent workout schedule that includes a mix of pulling, pushing, leg work, and core exercises. This ensures balanced muscle development and prevents overtraining.
  • Stay Patient and Consistent: Progress in calisthenics takes time and dedication. Stay patient, remain consistent, and celebrate small victories along the way.

And remember, while morning routines are often seen as the golden key to success, the truth is that a solid nighttime routine is what truly sets you up for a productive day. Prioritize stretching and mobility exercises before bed to discharge the day’s tension and improve sleep quality. When it comes to your workout routine, focus on consistency and finding a schedule that fits your lifestyle.

Train with Me

If you’re new to calisthenics and looking for a comprehensive calisthenics workout plan, I’ve got you covered.

Join me and discover the transformative power of calisthenics training.

Start your calisthenics journey with clear goals, foundational exercises, and a balanced workout plan to achieve the best results.

Access all my calisthenics programs and train with me for a 1-1 approach!

Nicolas

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Calisthenics Training FAQ’s
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What is Calisthenics Training?


Calisthenics training, derived from the Greek words "Kalos" (beauty) and "Sthenos" (strength), focuses on achieving physical and mental fitness through bodyweight exercises. Modern calisthenics integrates elements of traditional calisthenics, acrobatics, gymnastics, yoga, and even breakdancing and parkour. This versatile training method allows you to perform effective workouts anywhere, anytime, without the need for expensive gym equipment.

How is Calisthenics different from traditional fitness?


Traditional gym routines can be monotonous and often require costly memberships, with results that may vary. Calisthenics offers a dynamic alternative. By combining aerobic and anaerobic exercises, calisthenics helps you burn fat, build lean muscle, and develop impressive strength and skills. You can enjoy the freedom of training both outdoors and indoors, and become part of a supportive community that keeps you motivated and committed to your fitness journey.

Do I need to be in shape before starting a Calisthenics workout plan?


Absolutely not! Whether you’re a beginner or currently overweight, you can start right away. My online calisthenics course is tailored for all fitness levels. The program will guide you in achieving your goals, whether it's gaining strength, improving mobility, building lean muscle, or losing fat.

Can I build muscle with a Calisthenics workout plan?


Yes, you can! Calisthenics is a progressive and functional training discipline that uses your body weight as resistance. This effective system helps you shed fat, build strength, increase mobility, and enhance endurance, all while sculpting lean muscle. The calisthenics workout plan is designed to deliver impressive results over time.

What are the benefits of following a Calisthenics workout plan?


Following a calisthenics workout plan offers numerous benefits, including improved overall strength, increased muscle tone, enhanced flexibility, better endurance, and greater mobility. Additionally, it promotes mental well-being, as the exercises require concentration and discipline. Training with your body weight also reduces the risk of injury and can be done anywhere, making it a highly convenient option.

How can I get started with a Calisthenics course?


Starting with a calisthenics course is easy. My beginner-friendly online calisthenics course provides you with comprehensive workout plans, instructional videos, and a posture program to ensure you have the flexibility and mobility needed for your calisthenics journey. The course is designed to help you progress safely and effectively, no matter your starting fitness level.

What equipment do I need for a Calisthenics workout plan?


One of the great advantages of calisthenics is that it requires minimal equipment. Most exercises use your body weight, so all you need is a comfortable space to move around. However, having access to a pull-up bar, dip bars, or resistance bands can enhance your workouts and provide additional training variety.

How often should I train with a Calisthenics workout plan?


Consistency is key in any fitness regimen. For optimal results, aim to train 3-5 times per week with a mix of strength, flexibility, and endurance exercises. My calisthenics course includes a structured workout plan to help you stay on track and achieve your fitness goals.

Can calisthenics help with weight loss?

Yes, calisthenics can be highly effective for weight loss. The combination of aerobic and anaerobic exercises in a calisthenics workout plan helps you burn calories, increase your metabolism, and build lean muscle, all of which contribute to fat loss. Consistent training, combined with a balanced diet, will yield the best results.

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