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10 Minute Full Body Workout

By April 17, 2019workout

This 10 minute workout consists of only 5 moves that can be done from anywhere. The equipment needed can easily be swapped for alternatives. No free weights? No problem. Grab a couple of water bottles instead. And the push up bars are optional but they would be a great addition to your at home gym as this piece of equipment alone is a complete upper body workout targeting chest, shoulders, and triceps- while reducing the stress on wrists.

The great thing about this workout is that since it is high-intensity, you can burn so many calories in a short amount of time- which means give it all you got! Fitness trainer, Amanda Russell, will be doing this workout with you until the very end so don’t give up. As the weather across the country is becoming more and more spring-like, take this workout outside and you’ll get a dose of Vitamin D while you’re at it!

EQUIPMENT + OVERVIEW
EQUIPMENT //
WORKOUT STRUCTURE //
3 rounds- 5 moves- 15 reps each
  • Power squat to shoulder raise
  • Plank jack walk out
  • Weighted bridge & triceps extension
  • Mountain climbers
  • Plank booty lifts
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT DETAILS

Duration  10 minutes
  Type  Cardio, Toning, Plyo
TONING WORKOUT STEP-BY-STEP   //
Perform all 5 moves above, 3 times, without stopping
  1. Power squat to shoulder raise (15 reps)
  2. Plank jack walk out (15 reps)
  3. Weighted bridge & triceps extension (15 reps)
  4. Mountain climbers (15 reps)
  5. Plank booty lifts (15 reps)

Repeat all the above 2 more times for a total of 3 rounds

BREAKDOWN //

1 // Power squat to shoulder raise

Step 1 //

In standing position with weights in hands, bends knees and touch weights to floor.

Step 2 //

Bring arms up towards the sky and back by your sides. Repeat.

 

2 // Plank jack walk out

Step 1 //

Start in plank position with arms extended, using push up bars for added challenge.

Step 2 //

Perform plank jacks by explosively jumping legs out to the sides.

3 // Weighted bridge & triceps extension

Step 1 //

Lay with back on mat, knees bents, feet on floor, and arms bent overhead.

Step 2 //

Bring bottom up towards sky while simultaneously bringing arms straight up towards the sky. Remember to squeeze glutes at the top.

Step 3 //

Bring bottom and arms back to original position and repeat.

4 // Mountain climbers

Step 1 //

In plank position using push up bars, rapidly move legs inwards towards body, one at a time.

 

 

 

 

5 // Plank booty lifts

Step 1 //

Staying in plank position, with back flat, lift one leg at a time.

 

 

 

 

Remember to modify if you are a beginner and do what you can in the time allotted! Ultimately, you want to get to the point where working out should be something your body craves and not just something you’re supposed to do. Do whatever makes your body feel good!

Inspire Yourself,

Valeo Fit

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