Put your metabolism into a high gear, muscle development and building the body you’ve always wanted with this ultimate 10-minute schedule for the entire body.
Instructions: Do each exercise below 60 seconds (stop if you lose the right attitude) and go always to the next without rest. Once you’ve done all 10 exercises you rest 30 to 60 seconds. Do this circuit up to four times in a row, three times a week, always with a day of rest between workouts.
Do not let keep this schedule fool, “you don’t work with weights, but in 10 minutes you will work harder and make you sweat more than most guests in half an hour,” says BJ Gaddour. Every second is an attack on your lungs and a challenge for the cotton of your shirt to process all that sweat. You do not waste time and there is no reason for excuses. “But you’re going to like it,” says Gaddour. “And once you see the results you want more.”
Are you you ready? I’m already started;)
Take a push up position but place instead, your right hand and your left forearm on the floor. Tighten your core and hold the position. Exchange after 30 seconds from arm so that your right forearm and left hand are on the floor..
Side Plank with Quad Stretch
Lie on your side with your legs straight and lean your left forearm. Lift your hips off the floor until your body forms a straight line from your ankles to your shoulders. Now take your right foot and pull your right ankle toward your buttocks as far as you can. After 30 seconds you can change sides.
Take a crab-walk position with your hands and feets flat on the floor. Lift your hips and reach your right arm over your left shoulder. Pause and return to the starting position. Repeat with your other arm. Go ahead and keep alternating left and right.
Lateral Pistol Squat
Stand with your feet twice shoulder width and your arms straight in front of you. Bring your weight to your right leg, push your hips backwards and drop down while turning the toes of your left foot toward the ceiling. Pause and push yourself on. Repeat to the other side. Go ahead and keep alternating.
Standing Leg Raise
Extend your arms straight in front of you, stand on your right leg and keep your left leg off the floor and in front of you. Lift your left leg as high as you can but keep your torso upright and your left knee straight. Hold this position for as long as tight as you can and then go back to the starting position and repeat. After 30 seconds you can alternating your leg.
Isometric Squat Ladder
Extend your arms straight in front of you and stand as upright as you can with your feet shoulder width apart. Push your hips back and pocket until your thighs are parallel to the floor. Hold one second and come up to the starting position. Repeat but keep the squat now 2 seconds. Hold for 3 seconds at the next repetition, then 4 and so on til 15 seconds.
Get into a push-up position, stretch your right arm out to the side so that it is perpendicular to your body and support at your fingertips. Bag by your left arm to your chest almost touches the ground. Pause and push yourself on. Do this for 30 seconds, switch arm and repeat.
Hold your arms in front of you and lift your right foot off the floor with the heel up. Keep your torso straight, push your hips back and sack so far through your left leg as you can. Pause and push yourself up to the starting position. Substitution your other leg after each repetition.
Iron Cross to Overhead Pushup Hold Superset
Take a push-up position in only extend both your arms to the side as far as you can without making your chest touches the floor. Hold this position for 30 seconds; Then straighten your arms raised above your shoulders and hold for another solid 30 seconds.
Isometric Jump Squat Ladder
Extend your arms straight in front of you and stand as upright as you can with your feet shoulder width apart. Push your hips back and pocket until your thighs are parallel to the floor. Hold one a second and jump as high as you can. When you land into a squat stay in that position for 2 seconds before you jump again. Hold for 3 seconds at the next repetition, then 4 and so on.