Tuesday, 2 February 2016

10 Minute Burn!

Do you have an extra 10 minutes today? 
Great! 
I have the perfect workout for you! Your heart will be pumping, you will be glowing, and you will have a boost of energy to carry you through the rest of your day! 
If you have 20 minutes, repeat this routine twice!


10 Minute Burn! regular


30 seconds each
Jumping Jacks
From a standing position, press through heels to jump feet wide while simultaneously reaching arms above your head. Jump back to starting position. Repeat.
Squats
Start with feet just slightly wider than hip width and feet on "train tracks" (straight back and forth). Bend knees to lower booty back and behind. Keep your knees over your ankles and chest high. Straighten knees and hips to stand tall and repeat.
Army Crawl
From a forearm plank position, press off on arm and place hand on mat, directly under shoulder. Do the same with other arm. Then return to forearms on the mat, one at a time (think "up-up-down-down"). Keep core engaged as your upper body moved up and down. Repeat.

60 seconds
Jump Lunges
From a standing position, step one foot behind you. Bend through both knees to achieve ninety degree angles (or close to) in each, Press through front heel and back toes to jump and cross legs in the air to land in opposite stance (other leg in front). Lower into the lunge. Repeat.

30 seconds each
Push-Ups
From a high plank position (hands on floor with wrists, elbows, and shoulders stacked and legs extended behind you) start with toes on the floor and drop to your knees whenever needed. Lower body as one unit by bending at elbows and engaging through your core. Imagine one straight line from shoulders to your ankles (or knees for modified version). Press through hands to raise body back to starting position. Repeat.
Plank Jacks
From high plank position (hands, elbows, and shoulders stacked and heels in line with shoulders and glutes), step or hop feet out wider than hips and back in. Keep control through core and stabilize as you move legs in and out. Repeat.

60 seconds
Burpies
From a standing position, bend at hips to place hands on floor as you jump or step feet back into a high plank. Jump or step feet to return to standing and jump! Repeat.

30 seconds each
Alternating Lunges
From a standing position, step one foot behind you. Bend through both knees to achieve ninety degree angles (or close to) in each. Press through front heel to bring back leg to starting position. Repeat other side.
Triceps Dips
Place palms of hands on bench, stair, or coffee table with fingers facing your body. Bum should be just far enough away that it won't hit when you lower, but stay close or it adds strain to your shoulder. Keeping knees bent with feet on floor (easier) or legs straight out in front (more difficult), bend through elbows to lower hips. Straighten through elbows to raise back up. Repeat.

60 seconds
Jumping Jacks

30 seconds each
Double Leg Drop
Lying on your back place your hands, palms down, under your tailbone to support your spine. Lift legs straight above you and engage through your core by pressing the small of your back into your mat. With legs and core engaged, lower legs together as far as you can without compromising the control of your core. Lower back should not lift off the mat. Lift legs to starting position and repeat.
Reverse Crunches
Start with back on floor, legs up in air and bent to 90°. Keeping neutral spine, hinge at hips to lower heels towards floor (do not lift lower back off mat). Return to starting position. Repeat.
Crunches
Laying on ground with knees bent and back flat. Hands are near ears or behind head (do not pull on your neck) and elbows pointed outwards. Lift shoulder blades off the floor by bringing bottom of rib cage towards hip bones. Exhale. Inhale as you lower your spine to the floor. Repeat.
Bicycles
From a lying position, back is on floor with shoulder blades and bent knees off floor. Hands by the ears, rotate body to bring right elbow to left knee while twisting. Then, left elbow to right knee.
V-Sits
From a seated position, bend knees to rest heels in front of your body. With a straight spine and engaged core, lean back with arms straight out. If more challenge required, lift alternating feet, lift both feet, or straighten legs with feet lifted. Ensure spine remains in good posture.
Russian Twists
From the v-sit position, re-engage core and begin twisting side to side. If able, tap hands on either side of your hips. Follow your hands with your eyes for deeper engagement.
Front Plank
From your forearms, ensure that elbows are stacked under your shoulders and feet or knees are extended behind you. Spine should be straight with a line from your shoulders to ankles or knees (if bent knees on floor). Press into elbows to keep upper back lifted and engage core to keep hips from curving towards your mat.


10 Minute Burn! prenatal


30 seconds each
Walking Jacks 
From a standing position, press through heels to walk one foot wide, with bent knees, while simultaneously reaching arms above your head. Return to starting position and repeat other direction.
Squats
Start with feet just slightly wider than hip width and feet on "train tracks" (straight back and forth). Bend knees to lower booty back and behind. Keep your knees over your ankles and chest high. Straighten knees and hips to stand tall and repeat.
Kneeling or Incline Army Crawl
From a kneeling or incline forearm plank position, press off on arm and place hand on mat, directly under shoulder. Do the same with other arm. Then return to forearms on the mat or wall, one at a time (think "up-up-down-down"). Keep core engaged as your upper body moved up and down. Repeat.

60 seconds
Reverse Lunge to High Knee
In a standing position, step one for back so that both knees can bend to 90 degrees. Bring back foot through centre as you stand and balance on front foot to lift knee through. Repeat for 30 seconds on this side and then switch.

30 seconds each
Kneeling or Incline Push-Ups
From a high plank position (hands on floor or wall with wrists, elbows, and shoulders stacked and knees bent on mat or straight out if incline). Lower body as one unit by bending at elbows and engaging through your core. Imagine one straight line from shoulders to your knees (or heels if incline). Press through hands to raise body back to starting position. Repeat
Walking or Incline Plank Jacks
From kneeling push-up position, step out foot out at a time. Keep control through core and stabilize as you move legs in and out. Repeat.

60 seconds
Walking Burpies
From a standing position, bend at hips to place hands on floor as you step feet back into a high plank. Step feet to return to standing! Repeat. This can also be done on an incline.

30 seconds each
Alternating Lunges
From a standing position, step one foot behind you. Bend through both knees to achieve ninety degree angles (or close to) in each. Press through front heel to bring back leg to starting position. Repeat other side.
Triceps Dips
Place palms of hands on bench, stair, or coffee table with fingers facing your body. Bum should be just far enough away that it won't hit when you lower, but stay close or it adds strain to your shoulder. Keeping knees bent with feet on floor, bend through elbows to lower hips. Straighten through elbows to raise back up. Repeat.

60 seconds
Walking Jacks

30 seconds each
Cat cow Rotations
From hands and knees, ensure joints are stacked and spine is neutral. Inhale as you look up and curve tailbone towards ceiling. Exhale as you look down and bring hip bones in towards belly button. Continue to move with your breath. 
Kneeling Superwomans
Remain on all fours. Extend right arm in front of your body. Then, keeping your balance, extend left leg behind you. Reach opposing limbs for one breath. Lower and repeat other side. Alternate. 
Side Plank - right
Lie on your right side with your legs straight. Prop yourself up with your right forearm under right shoulder so your body forms a diagonal line. Rest your left hand on your hip. If needed, drop to right knee and keep hips in line. Hold. 
Side Plank - left
Repeat on opposite side.
Butt Blasters - right
On all fours, find balance between hands and left knee. Lift right leg, keeping the 90 degree bend in knee, as your foot raises towards to ceiling. Ensure pelvis stays as even as possible by engaging through core. Lower and repeat.
Butt Blasters - left
Repeat on opposite side.
Kneeling or Wall Plank
From your forearms, ensure that elbows are stacked under your shoulders and knees are extended behind you. If on incline, can be from hands and feet. Spine should be straight with a line from your shoulders to knees (or heels if on incline). Press into elbows to keep upper back lifted and engage core to keep hips from curving towards your mat. Hold.

Enjoy!!



No comments:

Post a Comment