Got 10 Minutes Workout

14 Apr

Seriously, this workout is only 10 minutes and it’s a good one. You can always add more rounds if you have more time.

Nina is my lovely model for today’s workout. She asked that I photoshop all of her lumps (insert my eye roll here – I mean, do you see any lumps on this lady??? – she is a silly woman).

5 Push Ups- I mean good ones to really engage your triceps. To get yourself in a good position. Lay down with your chest on the floor and place your hands by your chest and push up all the way up keeping your elbows close by your sides. Lower yourself back down touching your chest to the floor. Repeat.

Push Ups

Push Ups

30 Seconds Power Knee Twist (each knee)- Start in a lunge with left foot forward and holding your dumbbells at chest level, power your right knee up to  about waist level while twisting your torso (and dumbbells) to the right meeting your left elbow to your right knee then return to the lunge position. Do these as fast as your form will allow. In 30 seconds I can get anywhere between (25-30 reps). Repeat on the other leg.

IMG_2839 5 Push Ups 

60 seconds of Squats- Feet hip width apart with your toes pointing forward, lower all the way into your squat making sure the knees don’t go over the toes. Return to standing position. I can usually get at least 30 deep squats in in 60 seconds.

IMG_2846

IMG_2844

 5 Push Ups

30 Seconds of Plank Twisting Kick (each side)- start in a hand plank position. Take your right leg and bring your right knee towards your left elbow then try to kick that right leg out. *Now here is a modification, if you find it too difficult to extend that leg, place a dumbbell in your left hand- it gives you just enough of a lift to get that opposite leg extended. Return to start position. I usually just hover my right foot instead of letting it touch the ground. 30 seconds on the right side, then 30 seconds on the left side. I can usually get 15 plank twist kicks in in 30 seconds.

Step 1

Step 1

Step 2

Step 2

Step 3

Step 3

5 Push Ups

30 Seconds of Thigh Toning Squats (each side)- with feet wide and toes pointed out, raise your right heel up so that you are on your toes. Lower down to  a squat position keeping that right heal elevated and making sure that your knees are following the direction of your toes (outward).

Starting position

Starting position

Feeling the burn in the inner thigh

Feeling the burn in the inner thigh

5 Push Ups

30 Seconds Butterfly Crunches- start lying on your back with soles of the feet together, knees bent  and your hands behind your head. Crunch up bring your elbows in and your knees in. Return to starting position. Repeat. I get about 20 crunches in 30 seconds.

Butterfly Crunch Starting position

Butterfly Crunch Starting position

Crunch it up. Squeeze.

Crunch it up. Squeeze.

5 Push Ups

10 Balancing Warrior (each leg)- Lift your right knee up and lower that right leg back into a lunge. Lift that right knee up again. Now, slowly lower your dumbbells straight down your balancing leg while dropping your chest down to become parallel with the ground at the same time extending that right leg straight back behind you. Go slow until you get the hang of it.

Step 1- Right Leg up

Step 1- Right Leg up

Step 2- Lunge

Step 2- Lunge

Step 3- Knee Lift

Step 3- Knee Lift

Step 2-

Step 4- Balancing Act

5 Push Ups

Give this workout a whirl and let me know what you think. I did this workout 4 days last week and it made me super sweaty. Love it!

For one workout, I incorporated the row machine after every set of push ups and did a 250m sprint. That was a killer!

*Injury Update* Still the same. No running. Hoping to get an x-ray this week. I miss running :-(

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3 Responses to “Got 10 Minutes Workout”

  1. Kristin April 14, 2014 at 7:37 am #

    Yay, amaaazing poses!!

  2. Dominick S. April 15, 2014 at 2:02 pm #

    That looks too intense, but seriously, I will remember this next time I am feeling lazy, totally doable. Hope you’re injury is progressing and you get back to it soon.

  3. Laura @ Mommy Run Fast April 16, 2014 at 5:59 am #

    Love it! Although I could be better about doing push ups the hard way… my arms are usually much more spread out. Boo on the no running!!

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