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.
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
- 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
- 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.
Target Muscle Group: Core, Abs, Quads
- 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.
- * 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
- 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
- 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
- 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
- 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.