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10 Minute Cardio

By October 24, 2018workout

10 Minute Cardio

I have to admit, I love having a routine. As much as many of us don’t like to admit it, there is comfort in doing the same things and knowing exactly what to expect — no surprises, no fear, no thinking required. Undoubtedly, sometimes routine can be a very good thing.

For example, falling into the routine of getting and staying motivated to workout out daily is great! On the other hand however, when it comes to the workout itself, doing the same exercise routine everyday… not so good or effective!

Not only are you likely to become bored and unmotivated, realize that your muscles also have memory. When you do the same thing all the time your body adapts and becomes more efficient at doing the same things, thus they don’t have to work as hard. The positive effects diminish in returns over time, which is why you must keep changing things up, surprising your body, keep it guessing, challenge yourself.

Think of it like a recipe, you can have all the right ingredients but if you don’t put them in the right order or at the right time, your meal isn’t going to turn out the way you want.

No more hitting plateaus in your training or goals.

Not quite ready to dive in, or want to mix up your current routine, that’s where the Mix ‘N Match Workout series comes in. Pair this workout with any of the other workouts in the series to create a complete total body workout.

Also you can create based on time: one day you might have time to pair 3 to create a 30 min workout, some days only 2 can be squeezed in. Regardless the constant changing and challenging will keep you getting stronger, better and more fit!

Ready?

Let’s do it.

EQUIPMENT + OVERVIEW
EQUIPMENT //
+  Light set of dumbbells (if you don’t have any, try two filled 1 liter bottles or cans)
+  Resistance band
+  Yoga mat or other soft surface

 

WORKOUT STRUCTURE //
Complete two circuits of two workout sets for a full 15 minutes of fun. We’re keeping things interestings, fast paced and effective.

WORKOUT DETAILS

Duration    15 – 20 mins  |  Type  Cardio, Toning
CARDIO WORKOUT STEP-BY-STEP   //
SET 1 — 30 SECONDS EACH x 2
  • Mountain Climbers
  • Front Lunge to Side Lunge 
  • Leaning One Arm Shoulder Press
  • 5 Pike Jumps + Push Up
REPEAT

 

SET 2 — 30 SECONDS EACH x 2
  • Handstand Kicks
  • Side Arm Lifts
  • Front Arm Lifts
  • Bicep Curls
  • One Arm Tricep Extensions
REPEAT

BREAKDOWN //

1 // Mountain Climbers

Step 1 //

Begin in a plank position with hands on the ground, your shoulders stacked above them, and your legs extended out behind you.

Step 2 //

Begin running your legs, alternating your feet, bringing your knees up towards your chest. Do this as fast as you can for 30 seconds.  

2 // Front Lunge to Side Lunge

Step 1 //

If you’re using dumbbells for this exercise, pick them up now. Begin with your feet spread wide, more than shoulder widths distance apart, and sink into a squat.

Step 2 //

Extend your arms out from your shoulders in either direction with your palms facing the ground.

Step 3 //

Pivot your right foot inward, your left foot towards the left, and let your knees follow suit. You should end up in a left side lunge with your right knee sinking towards the ground and your left leg in a 90 degree angle with the ground. Make sure your left knee stays in line with your left ankle.

Step 4 //

As you pivot from the front lunge to the side lunge, bring your right arm up and over your head, meeting up with your left arm.

Step 5 //

Rise from the left side lunge and reverse the pivots of your legs to fall back into the front lunge in which you began. Repeat these motions slowly, with strength and purpose for 15 seconds.

Step 6 //

Then switch directions! Complete 15 more seconds of the exercise, this time swiveling your left leg inward, sinking into a right side lunge.

3 // Leaning One Arm Shoulder Press

Step 1 //

Start standing with your feet shoulder width apart. If you’re using a resistance band, place it under both feet and grip the handles in either hand.

Step 2 //

Begin the exercise by raising your left arm up towards the ceiling. Then lean your body to the right, reaching your arm over the side of your head. Extend your arm fully, feeling the burn in your biceps, triceps, and even your side abs.

Step 3 //

Bring your arm back down to your hip, then repeat. Do these shoulder presses for 15 seconds using your left arm, then switch sides for 15 seconds using your right arm.

4 // Pike Jumps + Push Ups

Step 1 //

Start standing with your feet together

Step 2 //

Place your hands on the ground in front of your feet, directly beneath your shoulders.

Step 3 //

Begin the exercise by jumping your feet together behind you. You should land in a downward facing dog position, your body forming an upside down V shape.

Step 4 //

Jump your feet together back to starting position, then repeat. Do this 8 times.

Step 5 //

After the 8th jump back, move from the downward dog position into a push up plank position.

Step 6 //

Complete 2 push ups, then begin the pike jumps again. Do 8 more jumps + 2 push ups as many more times as you can during the 30 seconds.

5 // Handstand Kicks

Step 1 //

Start in downward dog position with your hands on the ground beneath your shoulders, your legs extended behind you, making your body form an upside down V shape.  

Step 2 //

Move your dominant foot  forward less than a foot by bending your knee into your chest.

Step 3 //

Begin the exercise by pushing your back leg off the ground, kicking up into a handstand. You do not have to push yourself all the way into a vertical handstand if you don’t feel ready to do so. Just a slight kick to propel your legs up and off the ground is enough!

Step 4 // 

Switch the position of your legs and repeat the handstand kick, pushing off the ground with your other leg. If you can, try and switch your legs in the upside down position. As you reach the vertical handstand, switch your legs in the air, landing on the opposite leg from which you started. Repeat for 30 seconds.   

6 // Side Arm Extensions

Step 1 //

Start standing with your feet shoulder width apart. If you are using the resistance band, place it under both feet and grip the handles in either hand.

Step 2 //

Begin the exercise by raising both arms up on either side of your body. Keep them straight and raise them up to form a horizontal line extending from your shoulders.

Step 3 //

Lower them back down to your side and repeat. Do this for 30 seconds.

7 // Front Arm Lifts

Step 1 //

Start in the same position, standing, with the resistance band beneath your feet.

Step 2 //

Begin the exercise by raising your arms up and straight out in front of you. Keep them straight and raise them up to form a 90 degree angle with your shoulders.

Step 3 //

Lower your arms back down in front of you and repeat. Do this for 30 seconds.

8 // Bicep Curls

Step 1 //

Start in the same position, standing, with the resistance band beneath your feet.

Step 2 //

Begin the exercise by bending your elbows, bringing your forearms up towards your chest.

Step 3 //

Straighten your elbows, lowering your forearms back to rest on your thighs and repeat. Do this for 30 seconds.

8 // One Arm Tricep Extensions

Step 1 //

Start in the same position, standing, with the resistance band beneath your feet.

Step 2 //

Extend your arms up towards the ceiling, bend your elbows and position your hands behind your head. Your forearms should be parallel with the ceiling.

Step 3 //

Begin the exercise by bending your elbows to lower your hands towards the ground, still behind your head, engaging your triceps.

Step 4 //

Then straighten your arms, raising your hands above head. Repeat these motions for the next 30 seconds.

Are your arms Burning? Is your heart pumping? Talk about a toning and cardio combo. How do you feel now that you’re done? Whatever is going on in your life, I promise you, if you make time in your day for fitness, you WILL feel better. It’s a fact that exercise gets your endorphins pumping aka your feel good juices flowing! Don’t think of these 15 minutes as a tedious or dreaded task, think of them as a catalyst for positive change in your day.

Keep on raising the standards for what it means to be FIT.

Amanda

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