10 Minute Work out (4)

Here's the last in this series of 10 minute work outs. This one is slightly different to the rest - you will exercise for 1 minute (flat out) and then rest for 30 seconds and  repeat that 6 times. As always, remember to stretch out and warm up properly.

First Exercise: Bicycle Sit Ups
Lie on your back, and raise your feet about 6 inches off the floor - keep them raised throughout the exercise. Hold your hands at your temples with your elbows wide out. Lift yourself up into the sitting position, while twisting your body slightly and bending one knee until your elbow touches the opposite knee. Then go back down into the original position and repeat with the opposite side.

(This exercise was also featured in our previous post 5 Simple Exercises to Better Abs) 


Second Exercise: Squats
Stand with your feet facing forwards, roughly shoulder-width apart. Put your hands behind your head and bend your knees slowly (with your heels flat on the floor) until your thighs are parallel to the floor, then straighten your legs. Ensure that you continue this in a smooth motion, not to damage your knees.



Third Exercise: Crunches
Lie on your back with your knees slightly bent and raise your shoulder blades off the floor. Lift yourself another 4 inches towards your knees and then lower back to your original position. The idea is to do the 'middle' part of the sit up without fully sitting up or lying down, and to keep your abs engaged throughout. Pulse up and down to maintain continuous movement throughout the one minute.



Fourth Exercise: Plank
Hold the push up position (the plank) for one minute. Do not let your body sag or arch, and don't drop your knees to the floor.


Fifth Exercise: Monkey Push Ups
Put your feet together and sit upright on your heels with your knees apart. Then, put your hands on the floor in front of you (with your arms in between your knees) and bend your elbows to press down and push all the way back up to the original sitting position. The push up itself will need some speed to get you back to the original positions.

(This exercise was also featured in our previous post Push Up Masterclass)


Sixth Exercise: Dorsal Raise
Lie on your front with your legs straight and your hands behind your head. Without moving the bottom half of your body, and without putting your hands down, raise your chest off the floor (as far as you can). Lower and repeat.



Final Minute: Squat Jogs
Stand on your hands and feet, bent at the waist - ensure that you have enough weight on your hands to prevent you slipping before you starrt the exercise. Bring one foot forwards and then push it back again - repeat with the other leg and continue so that you are jogging your legs, but balancing some of your weight on your hands as you do it.


Hope you enjoyed this series! Let us know what you thought, and if you'd like more of these 10 minute work outs.

In case you missed the first 3:
10 minute workout 1
10 minute workout 2
10 minute workout 3