8 to 10 Minute Power Workout!

No time to FIT a long workout into your day. No problem. Try this 8 to 10 Minute Power Workout!

Providing that you are medically cleared to exercise with no restrictions and are in good physical condition, this is a fun and quick workout that can be increased or decreased in intensity depending on how you feel.

You will need masking tape, dumbbells and a stop watch.

1.      Warm-up with brisk, WIDE Side to Side Steps for 1-2 minutes. A helpful tip is to place a 3 foot strip of tape on the floor or ground as a visual marker.

2.      Next, add Low Impact Skip Jumps pushing off with 1-foot, still going side to side over the tape for 1 minute.

3.      Continue using the tape as a visual marker – now increase your physical intensity with Side to Side Hop/Jumps, pushing off with both feet at the same time for 30 seconds. Next, turn and face the tape for Forward and Back Hop/Jumps for an additional 30 seconds (plyometric exercise – primarily targets quads, hamstrings, calves, buttocks, and lower back muscles).

4.      Next, lower your heart rate with WIDE Side to Side Steps for 1 or more minutes. You should not be winded before starting the next segment.

5.      Free Standing and/or Chair Squats (primarily targets quads, hamstrings, glutes, and calves) – as many controlled squats as you can do in 30 seconds. Proper form is key for a safe and effective squat.

6.      Military Style and/or Knee Push-ups (primarily targets chest, arm, and shoulder muscles) – as many controlled push-ups as you can do in 30 seconds.

7.      Traditional Military Style Sit-ups (primarily targets abdominal and hip-flexor muscles) – as many controlled sit-ups as you can do in 30 seconds.

8.      Vertical Leg Crunches (primarily targets rectus abdominal muscles) – as many controlled crunches as you can do in 30 seconds.

9.      Arm Curls (primarily targets biceps muscle) - – as many controlled curls as you can do in 30 seconds.

Safety: 

·         These exercises are safe and effective when performed properly, providing that you have no known physical contraindications (injuries, illnesses or otherwise) to exercise.

·         Keep your heart rate at a controlled, comfortable and sustainable level. Perform periodic pulse check stops – you should be able to carry on a conversation while performing exercises. If you become winded, lower your intensity.

·         If you have known back, knee, ankle, and shoulder injuries and/or a heart condition – this routine is not for you.

·         If you are not sure of proper form for any of these exercises, refrain from performing until confidant in positioning.