The Sweat-in-10 Workout

This week, try swapping one of your hour long battles in the gym with this ten minute workout, designed to have you break a sweat and work your entire body in less time than two commercial breaks on TV.

Instructions: Make sure your body is warmed up before starting. Try to perform the following sequence of movements, without stopping, two times in ten minutes. As always, listen to your body; if you feel you are not getting enough oxygen or are compromising your form, take rests as needed.

Equipment:

·         Perfect Pullup or Multi-Gym (or any chin-up bar)

·         Watch or stopwatch

*Optional - Perfect Pushup

Movements:

1.       Pushup – complete 8 pushups, rotation optional. After the 8^th pushup, hold in the down position for 8 counts. Make sure to keep breathing through the hold.  Repeat pattern one minute.

2.       High Knees – from a standing position, Lift knees as high toward chest as possible while running in place as fast as you can for one minute.

3.       Narrow chin-up –position hands slightly narrower than shoulder width. Complete as many pull-ups as you can in 45 seconds, then rest for 15 seconds.

4.       8 count body-builder - Lower hands to regular push up position. Kick both legs out to push up position. Conduct one pushup. Open legs shoulder width in a single motion. Close legs in a single motion. Use abdominals to pull both knees up to hands. Repeat for one minute.
 

5.       Side plank – lie on your left side with left elbow directly under left shoulder, legs extended. Lift body off ground, forming a straight line from head to feet. Hold position 30-seconds. Repeat movement on your right side.

6.       Rest for 30 seconds, then repeat sequence. For an added challenge, try the 10-minute workout twice during the day.