8 minutes in the morning 


8 Minutes In The Morning is a 28 day structured fitness plan to get you healthier and fitter. It only requires 8 minutes of activity in the morning to accompany your diet plan as well. The program is designed by Jorge Cruise a weight-loss and dieting guru. Jorge has also written the "3-Hour Diet"and "Happy Hormones Slim Belly." 

I recommended Jorge's other books along with his "8 Minutes In the Morning" write along book. 8 Minutes In The Morning covers workout exercises for a total of 28 days. I'll show you the first 7 days worth of exercise. The book has the rest of the exercises along with other activities that will empower and motivate you in your life. The activities are psychological activities that should help you immensely. The rest of the book covers how to eat really healthy including supplements to use. 

To do the exercise properly, use a weight that will fatigue you by the 12th repetition. You'll switch back and forth between the two exercises for a total of four times for each exercise. Make sure not to rest between exercises, it needs to be done all in a row. The optimal time for exercise is in the morning. Morning workouts boost your metabolism for the rest of the day. In addition, there are hormones that are highest in the morning that help you workout. 

Week 1, Day 1


Exercise A: Chest. Dumbell Press 

Lie on a mat on your back with your knees bent and your feet flat on the floor. You may place one or more pillows under your back and head for support. Holding a dumbbell in each hand, bring your elbows in line with your shoulders, making a right angle between your upper arm and your side. Exhale as you slowly extend your arms and press the dumbbells toward the ceiling. Keep your elbows slightly bent. Hold for 1 second. Inhale as you return to the starting point. 

Exercise B: Back. Two-Arm Row 

Sit in a sturdy chair and grasp a dumbbell in each hand. You may put a pillow on your lap for support. Lean forward and extend your arms straight down, being sure to keep your elbows slightly bent. Exhale as you slowly bend your elbows and bring them toward the ceiling. Once the dumbbells reach the top of your thigh, hold for 1 second. Inhale as you slowly lower the dumbbells to the starting point. 

Week 1, Day 2


Exercise A: Shoulders. Lateral Raise. 

Stand with your feet shoulder-width apart, your back straight, and your abs tight. Hold a dumbbell in each hand at your sides with your arms straight and your elbows slightly bent. Exhale as you slowly lift the dumbbells out to the side until they are slightly above shoulder level and your palms are facing the floor. Hold for 1 second. Inhale as you lower your arms to the starting point. 

Exercise B: Abdominals. Crunch 

Lie on a mat on your back with your knees bent and your feet flat on the floor. Make a fist with one hand and place it between your chin and collarbone. With your other hand, grasp your wrist. This well prevent you from leading with your head and straining your neck. Without moving your lower body, exhale and slowly curl your upper torso until your shoulder blades are off the ground. Hold for 1 second. Inhale as you slowly lower yourself to the starting position. 

Week 1, Day 3 


Exercise A: Triceps. Lying Kickback. 

Lie on a mat on your back with a dumbbell in each hand by your ears and your elbows pointing up. Exhale as you slowly extend your arms and raise the dumbbells toward the ceiling. Straighten your arms but keep your elbows slightly bent. Hold for 1 second. Inhale as you lower the dumbbells to the starting point. 

Exercise B. Biceps. Standing Curl. 

Stand with your feet shoulder-width apart and  your arms extended by your sides. Hold a dumbbell in each hand, palms facing forward. Exhale as you simultaneously curl both arms to just past 90 degrees, bringing your palms toward your biceps. Keep your elbows close to your sides and concentrate on moving only from your elbow joints, not from your shoulders. Hold for 1 second. Inhale as you return to the starting point. 

Week 1, Day 4


Exercise A: Hamstrings. Hamstring Leg Lift

Lie on a mat with your palms flat on the floor and your heels on the seat of a sturdy chair. Exhale as you slowly contract the backs of your upper thighs to push your butt toward the ceiling. Hold for 1 second. Inhale as you slowly lower your butt to the starting point. 

Exercise B. Quadriceps. Squat 

Stand with your feet slightly wider than shoulder-width apart and your arms at your sides. Keeping your back straight and your abs tight, exhale as you slowly squat down to about 90 degrees. Push your butt out as if you were sitting into a chair and don't let your knees extend forward past your toes. If you need to, you can rest your hands on your thighs. Hold for 1 second. Inhale as you slowly return to the starting position. 

Week 1, Day 5


Exercise A: Calves. Standing Heel Raise 

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides with your arms extended but not locked. Keep your chest out, your shoulder blades rolled back and down, and your abs tight. Exhale as you slowly lift your heels and rise onto your tiptoes. Hold for 1 second. Inhale as you slowly lower yourself to the starting position. 

Exercise B: Butt. Kickup 

Kneel on a mat on all fours with your knees hip-width apart, your hands slightly wider apart than your shoulders, and your fingers pointing forward. Keeping your head up, raise your left leg until your thigh is in line with your torso. Bend your knee and exhale as you slowly push your foot toward the ceiling. If this puts too much stress on your back, lower your head so that you are looking down at the mat. Once you've reached your maximum contraction, hold for 1 second. Inhale as you slowly lower your leg until it is once again in line with your torso. Do one set with your left leg, then switch sides. 

Week 1, Day 6


Exercise A: Inner Thigh. Inner-Thigh Leg Raise 

Lie on a mat on your left side with your left elbow and forearm supporting your upper body and your left leg extended. Bend your right knee and place your right foot behind your left leg for balance. Keeping your left leg straight, exhale as you slowly lift your left foot as high as you can. Hold for 1 second. Inhale as you lower your foot to the starting position. Do one set with your left leg, then switch sides. 

Exercise B: Outer thigh. Doggie

Kneel on a mat on all fours with your knees hip-width apart, your hands placed slightly wider than your shoulders, and your fingers pointing forward. Keep your back straight and your head up. Keeping your leg bent at a 90-degree angle, exhale as you raise your right leg out to the side (like a dog at a fire hydrant). Hold for 1 second. Inhale as you slowly lower your leg back to the starting point. Do one set with your right leg, then switch sides. 

Week 1, Day 7

DAY OFF. 

Get Jorge Cruise's "8 Minutes in the MORNING" and complete all 28 days of working out and eating right, doing it Jorge's way. 


› 8 Minutes in the MORNING
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Hi, my name is Joseph

I’m a U.S. AirForce Veteran, College Graduate with 352 credits mixed by undergrad/professional and graduate school. I am an Entrepreneur and enjoy sharing my interest and love for fitness and Entrepreneurship with everyone. I have lofty, obtainable goals for my website. 

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