10 minute Total Body workout
Hi Debbie!
Don’t hesitate to contact me if you have any questions.
Have fun!
Michael
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 GO DIRECTLY INTO...
PART #01
- SUPERSET: Iso-Burpees x Bird Dog
- SETS: 2
- REST BETWEEN SETS: No break
Iso-Burpees
- REPS: 10
- 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.
Bird Dog
- REPS: 5 per side with 2-count hold/ alternating with each rep
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
- Don’t rush.
AFTER LAST SET, REST 45 SECONDS AND THEN GO INTO...
PART #02
- SUPERSET: Reaching Squat x Scapular Push Up
- SETS: 2
- REST BETWEEN SETS: No break
Reaching Squat
- REPS: 10 with 2-count hold
- NOTES:
- Get your hips all the way back as you reach forward with your arms.
Scapular Push Up
- REPS: 8 slow
- NOTES:
- As your chest moves toward floor, squeeze shoulder blades.
- As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm.
- When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave.
AFTER LAST SET, REST 45 SECONDS AND THEN GO INTO...
PART #03
- SUPERSET: Plank Hold x Superman x Glute Bridge Hold
- SETS: 1
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
Superman
- REPS: 10
- NOTES:
- Straight arms and straight legs.
- Squeeze your glutes in top position.
- Don't crane your neck. Head should be in neutral position.
- Controlled movement on the way back down.
Glute Bridge Hold
- DURATION: 30 seconds
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
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