This quick 10 minute workout includes 12 exercises that you can do anytime anywhere for quick fitness. If you need a quick workout that will help you sneak fitness into your day then this is it. You can do these 12 exercises while cooking, at the office, at the airport, even in the restroom and only a trained expert would know that you're working out. Perform all 12 exercises together or perform them randomly throughout the day. Whatever is most convenient for you as long as you do all the moves for as many reps as indicated. Be sure to read all the trainer comments for tips and minor modifications to some of the moves. Want to fit in some quick cardio as well? Try the Machine Free Killer Cardio Circuit.
| Exercise | |||||||||||||||||
 Hip Extension with band 1. Start by placing a band around your ankle and face the band. 2. Maintaining your balance kick your leg back while keeping it straight. Only kick back as far as your leg will allow. 3. Remember to squeeze your glute muscle while performing this exercise. 4. Return to the starting position and repeat for the required repetitions. Repeat with the other leg. Trainer's comments: No need for a resistance band with this move. Just squeeze the glute to move the leg back. Be sure not to arch your back. |
| ||||||||||||||||
 Wall Sit 1. Place ball against the wall and your lower back. 2. Proceed into a squated position so that your thighs are parallel to the ground. 3. Hold this position for the required number of seconds. 4. Remember to keep your feet flat on the floor and your knees behind your toes. Trainer's comments: Keep your lower back flattened against the wall and make sure that most of the weight is in the heels vs. the balls of the feet. |
| ||||||||||||||||
 Seated Calf Raise with DBs 1) Sit in an upright position with the knees placed at 90 degrees. Position balls of feet on step or any ledge(heels should be off of step). Knees should be directly over the ankles (knees bent at 90°). Place a dumbell on top of each thigh just behind your knees. 2) Start position: Raise heels up by pushing off the balls of feet. 3) Lower heels to below level of step. 4) Raise weight by pushing off balls of feet so that heels are above level of step. 5) Remember to sit upright with back and head straight in a neutral position. Trainer's comments: You can do this move sitting in a chair or even on a sofa. Instead of weights you can use a duffel bag, backpack, books, a small child, or your own hands for resistance. |
| ||||||||||||||||
 Psoas Leg Raise 1. Start by sitting on the end of bench with your feet flat on the ground. 2. Slowly raise one leg a few inches off the ground without moving your upper body. 3. Return your foot to the ground and repeat with the other leg without moving your upper body. 4. Repeat for the desired repetitions. Trainer's comments: Be sure you are using your legs and hip flexors and not your abs for this move. This move works better if you grab the side of your chair or seat vs. hands interlaced behind your back. |
| ||||||||||||||||
 Stair Climbing (double step) 1. Start at the bottom of the stairs and step up two steps at a time. 2. Repeat for the recommended steps or time. Trainer's comments: Stairs can be found just about anywhere. Businesses, schools, airports, malls, parking structures, apartment complexes, even inside your house. Use them for 60-90 seconds a day and you'll improve endurance and build a nice butt! |
| ||||||||||||||||
 Starting Egyptian Step 1. Start in Tadasana mountain pose, walk the right foot forward and step the left foot back. Point both the shoulders and hips forward and grab onto the opposite elbows behind your back. 2. Spread the toes lift the right kneecap up. Push evenly and down through all four corners of the feet, lengthen the spine and softly tuck the chin in to lengthen the cervical vertebrae. 3. Roll the shoulders back and down to open the chest. Take 2 to 5 deep breaths here and repeat on the other side. Trainer's comments: This move is awesome for getting your shoulders out of that forward position that we use to work, email, watch t.v. read, etc. It re-enforces the natural s-curve of the spine. |
| ||||||||||||||||
 Across Body Arm Swings 1. Stand tall and hold arms out to your side. 2. Slowly swing your arms back and forth across the front of your body. 3. Repeat this continuous motion until warm or until recommended time is met. Trainer's comments: This is the non-stealth move of the workout but it's great when you're stiff from sitting for long periods of time. Do this move slower than the animation. Use the shoulder blades to contract the arms back and then float the arms forward using the chest and shoulder muscles. |
| ||||||||||||||||
 Scapular Wall Slides 1. Start by standing flat against a wall with your arms against the wall at shoulder level. 2. Proceed to slide your arms up and towards the ceiling. Maintain contact with the wall at all times. 3. If your arms start to pull away from the wall then that is the end of your range of motion for now. 4. Keep your back flat against the wall during this movement and work on increasing your range of motion. Trainer's comments: This move is great for shoulders, upper back, and abs. Keep the shoulders away from the ears by pulling down on shoulder blades. If done correctly this move reduces neck strain. |
| ||||||||||||||||
 Standing quad stretch 1. Standing with a shoulder width stance and hang onto an object for support. 2. Bring one foot up and grab with your hand. 3. Pull your foot up until you feel a stretch on the front of your thigh. 4. Hold for the prescribed time and repeat with the other leg. Trainer's comments: If you can't grab your foot you can always prop it up on the edge of your bed, couch, or chair. |
| ||||||||||||||||
 Beginning Wide Leg Stretch 1. Begin by standing in mountain pose Tadasana inhale and softly jump the feet wide apart. Turn the big toes in and the heels out. 2. Inhale and extend the arms to the side then exhale and place the hands onto the hips and bend forward with a straight spine. Do not allow the spine to round here. 3. Spread the toes and gently push down through all four corners of the feet then lift the kneecaps and tilt the tailbone up towards the sky. Tuck the chin in to lengthen the cervical vertebra. 4. Pull the navel in towards the spine and lift the pelvic floor muscles. Hold this posture for 5 to 10 deep breaths. Trainer's comments: Keep your shoulders back and your abs and quads engaged to prevent overstretching. If done properly you should feel a slight arch in the low back. |
| ||||||||||||||||
 Hips (seated) Sit on a bench with right leg across the opposite knee. ] Push down on the right knee and lean forward at the hips until a stretch is felt in your hip. Hold for the prescribed number of seconds and then repeat with the other leg. Trainer's comments: A great release for all the tension in the low back, glutes, and groin. |
| ||||||||||||||||
 Chest Stretch with bent arm 1. Place arm on a wall or any vertical object and bend elbow to 90 degrees. 2. Lean forward with your body and turn slightly away from your arm until a comfortable stretch is felt in your chest. 3. Hold for the prescribed time and then repeat with the other side. Trainer's comments: Great for opening up the chest. This move will help you breathe easier if you're stressed. |
|
Get this awesome book and learn a ton more easy and effective isometric moves that you can do anywhere.The Complete Book of Isometrics: The Anywhere, Anytime Fitness Book
Get access to more great workouts like this at freeworkoutsguide.com
Save to Del.icio.us
