Quick 10 Minute No Equipment Workout

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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 LiveStrong.com. Peter  was also Lance Armstrong's strength and conditioning coach.

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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

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​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

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​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

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​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

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​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

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​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

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​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

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​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.