10-Minute FULL BODY WORKOUTS
Equipment needed: timer/stopwatch
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All you'll need is a little bit of space (about the size of a yoga mat) and a timer/stopwatch.
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You can DOWNLOAD THE PDF of the workout by clicking the button.
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Need a challenge? Skip the 1-minute recovery between rounds!
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Or, you can ACCESS A VIDEO with preset timers to follow along with. Fair warning: it's a Google Slides presentation with preset transition times. It will automatically load and immediately begin when you click it, and if you hit any key it will negate the preset transition times and will no longer automatically advance.
Equipment needed: timer/stopwatch, mini bands (medium & light)
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This workout uses mini bands to burn out the muscles in your lower body then the muscles in your upper body.
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For the lower body exercises, keep the mini band below your knees. Be sure to keep tension on the band at all times.
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For the upper body exercises, band placement will depend on the exercise.
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You can DOWNLOAD THE PDF of the workout by clicking the button.
LATERAL WALK: With the a medium-resistance to heavy-resistance band around your lower legs (just below your knees), take 3 steps to the right. Keep your feet far enough apart so as to maintain tension on the band. Take 3 steps back to start. Repeat.
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FRONT WALK: With the a medium-resistance to heavy-resistance band around your lower legs (just below your knees), take 3 steps to the front. Keep your feet far enough apart so as to maintain tension on the band. Take 3 steps back to start. Repeat.
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SQUAT TO LEG LIFT: With the a medium-resistance to heavy-resistance band around your lower legs (just below your knees) and your feet hip width apart, squat. Stand. Slowly lift one leg to the side, keeping your need straight. Only lift your leg as high as you can maintaining stability in your core (don't lean). Repeat.
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GLUTE BRIDGE: With the a medium-resistance to heavy-resistance band around your lower legs (just below your knees), lie on your back with your arms out to your sides. Bend your knees and your hips so your feet are flat on the floor (heels about 6 inches from your butt) and are hip-width apart (remember, keep tension on the band). Press your knees out against the band and push through your heels to lift your hips and glutes into a bridge position. Slowly lower down. Repeat.
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FRONT RAISES: Loop a medium-resistance band around your forearms (just above your wrists), palms facing in. Pull the band far apart so your wrists are in line with your shoulders. Slowly raise your hands to shoulder height (but not higher). Lower to start. Repeat.
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HAMMER CURLS: Loop a medium-resistance band around your forearms (just above your wrists), palms facing in. Pull the band far apart so that your wrists are in line with your shoulders. Perform a bicep girl. Lower to start. Repeat.
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SIDE LATERAL RAISES: Loop a lighter band around the middle of your hands and make two fists, palms facing in and elbows bent to 90 degrees. Keep wrists straight and slowly raise one elbow out to the side until it reaches shoulder height. Return to start. Repeat.
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ALTERNATING LAT PULL DOWNS: Loop a lighter band around the middle of your hands and make two fists. Extend arms overhead, hands in line with shoulders. Keep one arm still while you pull your other arm down and to the side, bending the elbow to 90 degrees and in line with the shoulder. Slowly return to start. Repeat on other side.