Move It Monday: Kick It Off Right

by tinareale on September 16, 2013

I’ve come to a conclusion. Mondays are better when they start with a workout. I don’t know about you, but I love a solid Monday morning workout. I feel ready to take on the entire week. I can start off with that renewed, energized feeling that comes from a good sweat session. Dare I say it’s the antidote to the Monday blues?

Sure, there are Mondays I would like nothing more than to sleep in or laze about all day instead of cranking out any to-do list, let alone a workout. But then again…there is just something about getting things started off on the right foot on a Monday. Do you agree? It always seems to me that when I work out on a Monday, I’m more likely to stay committed the rest of the week. And if I skip that Monday workout, my excuses seem easier to swallow later on in the week.

I could care less about having a “perfect” workout schedule these days, so it’s not even like I feel guilty or down on myself for missing the workout. It’s just that, for some reason, kicking off the week with a workout always seems to set me up for more motivation and success. I don’t know why that is, but I have a feeling some of you out there experience the same thing. Which is why I have just the workout for you today – a kick butt workout to kick off your week right.

This workout is laid out in a boot camp style fashion. The workout contains four different mini-circuits each including one cardio power exercise, one lower body exercise, one upper body exercise, and one core exercise. You can mix and match with more rounds of just a couple of the groups or go through all four groups 1-3 times to fit your fitness level and your available workout time. In other words, you can make it as hard and long as you like or as short and sweet as you like to make sure you kick off your week right for you.

kick butt boot camp workout

The workout is broken into four groups of exercises. Complete each exercise for 45 seconds on, 15 seconds off. Move directly from one exercise to the next in the exercise group. Rest for 1 full minute at the end of all exercises in a group. From there, you can either repeat that same group 1-3 more times or move to another group of exercises in the workout. Pick just one, two, three, or all four groups of exercises to complete based on your available workout time and personal fitness ability. However, I do suggest keeping the workout to what you can reasonably complete in around 30-45 minutes.

Here are some links to some of the less common exercises:

Your Turn: Do you enjoy starting your week off with a kick butt workout or do you prefer to ease into Mondays with a rest or easy workout day?


1 Miz September 16, 2013 at 7:19 am

so I can sloooow down a bit by friday.


2 Alison @ Daily Moves and Grooves September 16, 2013 at 7:22 am

Ooo I love bootcamp-style workouts! Starting Monday off on the right foot really does help set the week in motion!

3 Katie @ Talk Less, Say More September 16, 2013 at 7:32 am

Looks like an awesome butt kicker! Thanks for sharing! I usually find it easier to mess up my whole week of workouts if I miss Sunday’s long run or if I try to change my workout schedule around too much. Then I’m trying to make up for one day somewhere and end up over-exhausting my body, just never good!

4 Tori L September 16, 2013 at 10:03 am

Totally agree with Monday morning workouts; it sets off a great tone for the rest of the week! And that workout looks awesome, I’m gonna have to try it on Saturday after this week’s bootcamp workouts!

5 tinareale September 17, 2013 at 7:06 am

Yay! I think you’ll like it since you’re a fan of BBB workouts. :)

6 Amanda @runtothefinish September 16, 2013 at 10:10 am

mondays are supposed to be my rest day, but I do feel like I need to move. so i always at least get in a walk! Love the workout, pinning to do on a non rest day!

7 Lindsay @ Lindsay Weighs In September 16, 2013 at 10:52 am

LOVE THIS! I too often don’t start my Monday with a workout (the snooze button is apparently my best friend Monday mornings) but I totally agree that Mondays are always better when they start out that way!

8 Elle September 16, 2013 at 11:35 am

This looks great, Tina. I do love to start Monday with a workout, too!

9 Heather @ Better With Veggies September 16, 2013 at 11:40 am

I have a hard time getting up on Mondays, but feel SO much better when I get going on my workout. Makes your monday better for sure! :)

10 tinareale September 17, 2013 at 7:06 am

Who doesn’t have a hard time getting up on Mondays? Haha!

11 Kim September 16, 2013 at 11:45 am

I pretty much always kick the week off with a solid workout – today is a rare exception since I just completed a mega run late last night/early this morning.
Love the boot camp style workout!!

12 Ashley @ My Food N Fitness Diaries September 16, 2013 at 1:50 pm

I couldn’t agree more with you about the Monday workout thing! I just got back from an awesome jog/walk, and it was just what I needed. The weather was perfect, it cleared my brain, and helped set the right tone for the rest of the day.

Looks like a great workout! Pinning it for later!

13 Diane September 17, 2013 at 4:23 am

So I tried to kick Monday’s butt and thought I had succeeded but I’m feeling the effects of the workout today. Some definite stiffness has set in.

14 Tara | Treble in the Kitchen September 17, 2013 at 4:31 am

Pinned! Thanks for sharing :) It feels so great to start the week off with a workout…it just helps everything else fall into place!

15 Tiff @ Love Sweat and Beers September 17, 2013 at 8:04 am

Yup – love Monday morning sweat sessions. It’s a great way to start the week.

16 Kelsey Yoki September 23, 2013 at 2:51 pm

With a busy semester schedule, I definitely think I have to set myself up with a workout to start off the week! I think it does help to keep you committed to exercise for the rest of the week. For me, I usually lay low on Sundays, which I think makes sense since it should be a day of rest!

17 Viv September 30, 2013 at 4:42 pm

Anything to make Mondays better. I can see how the Monday morning workout would set you up for the week. I might have to re think my schedule to try the Monday morning workout.

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