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 8th 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.
