10 minute Total Body workout
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
And then perform these 4 exercises back-to-back without breaks!
Iso-Burpees
- REPS: 5
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Try to place your feet down as gently as possible.
Push Ups
- REPS: 10
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
Squat
- REPS: 12
- NOTES:
- The first thing that happens with the lower body is that your hips move back. As your butt starts moving lower to the ground, your hips need to keep moving behind you. This will prevent your knees from coming over your toes.
- Keep your core engaged to prevent over-arching of the back.
- To stabilize the upper body: squeeze your shoulder blades together so the chest stays at maximum width (think of puffing your chest out like a trash-talking redneck about to get in a bar fight.)
- Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal.
Plank into Side Plank
- REPS: 5 per side/ alternating (total 10)
- NOTES:
- Keep hips and shoulders on side that is not planking aligned as you open up into the plank.
- Reset into push up position after each side plank, take a 1-count hold before opening up into side plank on other side.
REST 30-45 SECONDS AND REPEAT ONCE AGAIN BEFORE YOU COOL DOWN
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds