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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Frequently Asked Questions

1. What is the most important routine for a productive day? A proper nighttime routine is more important than a morning routine. Finishing the day by discharging physical and mental tension helps you go to sleep without accumulated stress, leading to better rest and more energy the next morning.

2. What does a good nighttime routine include? A good nighttime routine should include stretching and mobility exercises. A recommended 7-minute routine involves a sequence of holds and stretches for 30-60 seconds each, such as:

• Deep kneeling squat hold

• Leg/back extensions

• Forward fold

• Back extensions or Wall back bridge hold

• Stick shoulder dislocates

• Prayer stretch

• Forearms twist and wrist stretches

These movements should be paired with deep, intentional breathing to enhance relaxation and recovery.

3. Is there an ideal time of day to work out? There is no single ideal time to work out. While training between 11 a.m. and 8 p.m. may be optimal for maximizing performance in advanced skills, the most crucial factor is consistency. The best time to train is the time that fits your schedule and allows you to work out regularly.

4. How should a beginner structure a calisthenics workout plan? A beginner should aim to train at least three times per week, focusing on a mix of pulling, pushing, and leg exercises. A sample weekly plan could look like this:

• 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)

5. What are the key tips for starting calisthenics? To start your calisthenics journey effectively, focus on these key principles:

• Set clear goals to stay motivated.

• Learn basic movements with proper form to build a strong foundation.

• Progress gradually to avoid injury.

• Create a consistent routine that balances different muscle groups.

• Be patient and consistent, celebrating small victories along the way.

6. What if I can't perform a full pull-up, push-up, or dip? If you cannot perform a full repetition of a movement, use assisted variations or substitutions. For example, you can use a resistance band for pull-ups, perform push-ups on your knees or against a wall, and use a chair for dips. Progressing with these foundational movements is key to building the strength for full repetitions.