August 20, 2014

Quick 10 Minute No Equipment Workout


Image by Stefan Krilla

A lot of people don't workout due to lack of time and equipment. I think it is more of an escape or just  an excuse to skip on the workout. Well, no more excuses ... I found a quick 10 minute workout that requires no equipment!

No equipment workouts are quiet popular and very effective. You can workout at your home, at work, in a park, basically any where you want.

This 10 minute workout plan works the entire body was designed by Peter Park, who is a fitness expert at Peter  was also Lance Armstrong's strength and conditioning coach.


It is recommended to get the workout done 2 times a day for a balanced body, and a stronger core. Given that it only takes 10 minutes, lack of time should not be an issue.

The complete workout consists of the following 7 exercises.

Warning: Please consult a Physician before beginning any exercise program.

1. Chair Pose

​Target Muscle Group:          Lower back, Hamstrings


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  • Stand with your feet 15 centimeters or shoulder width apart.
  • Bend your knees slightly (about 45 degrees) and push your hips back.
  • Lift your arms up above your head as high as possible (as if reaching for the sky) while looking straight ahead.
  • Keep your weight on your heels. You should be able to wiggle your toes.
  • Hold this pose for 30 seconds.

2. Glute Bridge

​Target Muscle Group:          Glutes


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  • Lie on your back with your arms at your side.
  • Palms down by your hips.
  • Knees should ideally be bent at 90 degrees.
  • Your feet should be 15 centimetres or shoulder width apart and flat on the floor.
  • Push up through your heels to lift your hips as high as possible while squeezing the glute muscles.
  • Hold for 15 seconds.
  • Then lower your hips.
  • Repeat four times.
  • Tip: Avoid arching your back during this exercise.

3. Plank

​Target Muscle Group:          Core, Abs, Quads


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  • Lie flat on your stomach with your toes touching the floor.
  • Place your elbows directly under your shoulders with your forearms flat on the ground.
  • Using your abs, lift your hips in the air until your body is parallel to the floor in a push up position.
  • Squeeze your glutes and brace your abdominals while holding a rigid plank position.
  • Hold for 30 seconds. *
  • Then lower to starting position.
  • Repeat.
  • * Caution: If you are just starting out, start the Plank with a 10 second Hold for 2 to 3 days. Then gradually increase the hold time to 30 seconds over 7 to 8 days.

4. Back Extension

​Target Muscle Group:          Lower Back


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  • Lie flat on your stomach, your arms at your sides, with your legs extended straight behind you, heels touching and toes on the floor.
  • Squeeze legs together.
  • Press your elbows into your rib cage.
  • Raise your chest into the air while keeping your feet on the ground. *
  • Then lower.
  • Do two sets of 15 repetitions.
  • On the last rep of each set, hold the highest position possible for an additional 15 seconds.
  • * After 3 to 4 days of Back Extension workout, you can start lift your hands off the floor while you raise your chest into the air.

5. Hip Flexor Stretch

​Target Muscle Group:          Hip Flexors, Quads


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  • Step into a long lunge.
  • Lift arms straight above your head and extend them back slightly.
  • Bend your torso back and away from the rear leg to stretch the side of the body.
  • Hold for 30 seconds.
  • Do the same on the other side.

6. Wall Squat

​Target Muscle Group:          Legs


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  • Press your back flat against a wall, feet shoulder width apart.
  • Slide down until knees are bent about 90 degrees.
  • Keep your upper back against the wall and raise your arms completely above your head.
  • Keep your head, back and arms firmly against the wall.
  • Hold for 45 seconds.

7. Negative Push Up

​Target Muscle Group:          Arms


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  • Move into the plank position. Instead of forearms, use your hands with straight elbows.
  • Slowly lower body evenly to the ground, holding strong through the core.
  • In a constant slow motion, the negative push up should take 15 seconds from top to bottom.
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