As with every quick workout, ensure that you stretch and warm up properly to avoid injuries.
Bounding (1 minute)
Used by Usain Bolt, this exercise is fantastic for building leg strength. It's essentially a slowed-down version of running; begin by squatting. Jump forward as far as you can and only land on one leg, and ensure that leg stays bent. Once you're balanced on that foot, bound forwards and land on the opposite leg and keep it bent. Run forwards like this for one minute.
Single-leg Side Pank (2 minutes)
Lie on your side with your hips and feet stacked. Raise yourself onto one hand, and ensure that your arm and body are perfectly straight. Raise your upper arm up straight towards the ceiling and then raise your upper leg (keeping it straight) so that your foot touches the hand in the air. Make sure that you don't twist your torso. Move your leg back down and repeat.
Perform the exercise for 1 minute on each side.
Walking Lunges (2 minutes)
Step forward with your right foot into a lunge position (with your right knee behind your right foot, back straight, toes pointing straight ahead). Then step forwards with your left foot so that you're in the lunge position with your left leg in front. The aim of this exercise is to walk without letting your legs straighten out (therefore performing lunges). When you take a step forwards, make sure that you're bending both knees and that your knee is pointing towards your big toe. Don't let your knees extend beyond your feet.
Rotating Push Ups (30)
Get into the standard push up position and bend your arms until your chest and nose are as close to the floor as you can get them, while keeping your body straight, and then push up (completing a standard push up). While you're up in push up position, extend one hand out to your side and then twist so that it is pointing up at the ceiling, while still at a 90 degree angle from your body. Once you've done that, resume press up position and repeat on the other side. Repeat 30 times in 3 sets of 10.
Tuck Jumps (30)
Stand with feet shoulder-width apart and hands by your sides. Jump up, tucking your knees up as close to your chest as possible. Repeat 30 times in 3 sets of 10.
Bounding (1 minute)
Repeat this exercise to finish your workout.
Kickboxing, fitness and nutrition in North London
Showing posts with label 10 minute work out. Show all posts
Showing posts with label 10 minute work out. Show all posts
10 Minute Work out (4)
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
10 Minute Workout (3)
Here's the latest in our series of 10 minute workouts! As always, remember to warm up and stretch out to ensure that you don't pull any muscles. Unlike the previous work outs, you will do a circuit of exercises instead of doing a single exercise and then moving onto the next.
16 x Push Ups with Cross Kicks
Get into the push up position and do a complete push up. Before you repeat, lift one foot off the floor and kick (slow and controlled) across to the opposite side (so you kick left with your right leg, and right with your left leg so your kicks go under your body). Make sure that your hips stay as low as possible, and you are not twisting your body or dragging your foot on the floor. It may be easier to take one hand off the floor when doing this.
After the kick, bend the knee on the same leg and bring it to the elbow on the same side (right knee to right elbow), then return to original push up position and then repeat the push up and the leg movement on the other side. Alternate with each push up, and ensure that you're breathing in time with the exercise (out when you push up and when your leg moves across).
This is an extension of one of the exercises featured in 5 Simple Exercises to Better Abs.
10 x Rolling Push Ups
Stay in the push up position. Instead of simply moving up and down in a straight line, you will be moving your chest in a circle (from left, down, right and up again). So move your body weight to your left and then bend your arms down - stay down and bring your chest to the centre, and move to your right. Once your body weight is over to the right, push yourself up and then return to centre. Once complete circle is a push up. Ensure that you're doing slow, controlled movements and are doing a full push up to get the maximum benefit from this exercise.
16 x Lunges
Stand up straight with your arms down by your sides. Take a step forward and bend the front knee so that your back knee also bends towards the floor - stop when the front knee is at 90 degrees. Straighten, and return to the original position to repeat with the other leg. Repeat 16 times.
Repeat this set of exercises 4 times.
The next 10 minute work out will be the last in this series - hope you enjoyed them! If you missed the last two 10 minute workouts, you can find them here and here.
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10 Minute Workout (2)
Here's our second 10 minute workout - hope you enjoy it, and remember to warm up and stretch out!
60 x corkscrews
Lie on your back with your legs raised over your body (at 90 degrees) and knees slightly bent. Keep your hands by your sides, palms down. Use your abs to lift your hips off the floor while twisting your hips to the right. Hold that position and then to the starting position. Alternate sides when you repeat the exercise. Repeat 60 times in 5 sets of 12.
30 x dorsal raises
Lie on your front with your hands either side of your head, elbows out and your fingers at your temples. Raise your chest off the floor as much as you can by using your back muscles - ensure it's a fluid, controlled movement. Repeat 30 times in 3 sets of 10.
30 x bicycle sit-ups
Lie on your back with your knees slightly bent and your hands on either side of your head with your fingers at your temples. Raise your shoulders off the floor, twisting to one side. Raise one leg off the floor so that your elbow touches the opposite knee. Repeat in a bicycle motion without letting your feet or shoulders touch the floor until the end of the rep. Repeat 30 times in 3 sets of 10.
60 x tricep dips
Sit on a chair (make sure it's not going to roll or slide away from you!) with your hands on the edge with the fingers pointing forwards. Slide off the chair, keeping your hands on it, and keep your legs straight out so that you are supporting yourself on your arms and your feet. Dip down as far as you can and then come up again to the same position - ensure it's a fluid, controlled movement. Repeat 60 times in 5 sets of 12.
Click here if you missed the last 10 minute workout, and if you want to receive workouts, diet tips and kickboxing info in your inbox, subscribe using the box on the top right!
10 Minute Workout (1)
Here's the first in a series of 10 minute work outs. These workouts are intense, and you won't need any equipment that you don't already have in the house (so you might occasionally need a chair or a door!). In addition to the tabata training , these are a great way to get a quick workout in on non-training days.
So here it is:
Warm up and stretch prior to exercising. Ensure that you do stretching before and after the work out to avoid injury and keep your muscles supple.
30 x hamstring raises on a chair
Lie on the floor with your feet up on a chair. Raise your body (keep your arms by your sides) so that the soles of your feet are flat on the seat of the chair, then slowly push down with your feet and arch your back until you're supported by your feet and your shoulders. Make sure all of your movements are slow and controlled to avoid injury and to get the most out of this exercise. If you want to make it harder, rest the heels of your feet on the chair instead of the whole sole of the foot. Do the 30 in 3 sets of 10 - make sure you're constantly moving throughout the reps and are engaging your glutes and abs throughout.
60 x obligue crunches
Lie on your side with your legs bent slightly. Put your hands either side of your head with your fingertips touching your temples, and raise your shoulder off the floor as high as you can, ensuring that it's a smooth, controlled movement throughout. Do 30 on each side, in 3 sets of 10.
30 x rotating push up
Get into the standard push up position and bend your arms until your chest and nose are as close to the floor as you can get them, while keeping your body straight, and then push up (completing a standard push up). While you're up in push up position, extend one hand out to your side and then twist so that it is pointing up at the ceiling, while still at a 90 degree angle from your body. Once you've done that, resume press up position and repeat on the other side. Repeat 30 times in 3 sets of 10.
60 x walking lunges
Step forward with your right foot into a lunge position (with your right knee behind your right foot, back straight, toes pointing straight ahead). Then step forwards with your left foot so that you're in the lunge position with your left leg in front. The aim of this exercise is to walk without letting your legs straighten out (therefore performing lunges). When you take a step forwards, make sure that you're bending both knees and that your knee is pointing towards your big toe. Don't let your knees extend beyond your feet. Repeat 60 times in 3 sets of 20 reps.
Thanks to DFMillington for the image.
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