- Wall Sit – Lower Body – Engages Glutes, Quads, Hamstrings: For 30 seconds hold your back against the wall with your legs at a ninety degree angle, holding your core in tight. To increase difficulty, lift one leg at a time as you sit in this position until the 30 seconds is completed.
- Band Exercise – Lower Body – Engages Glutes, Adductors, Core: With a band around both thighs at mid thigh level, sit one with both arms to the sides of your hips and your body an inch away from the chair. In an outward motion, press against the resistance of the band 30 times with knees pressing away from one another. To increase difficulty, replace the current band with one of more resistance.
- Tricep Push Up – Upper Body – Triceps, Shoulders, Core: In pushup positions, either on the knees or toes (more advanced), hands are placed to the side of the chest and arms brush the sides of the rib cage to activate the tricep muscles as you lower your body to the ground and back up. Start with 10 repetitions and work your way up to 30 for each cycle.
- Calve Raise – Lower Body – Calves: Begin with both feet down, facing a wall, or holding onto the back of a chair and complete 30 calve raises. Then do a series of 30 raises, one leg at a time, forcing the each of the calves to lift the entire body weight. If this is too easy, you can add more weight or reps or both!
10 Minute Workout You Can Do Anywhere
Some of us struggle to find the time and or motivation to get moving! Once we do, however, we realize the immediate mental and physical benefits as we notice our mood enhancing as well as energy levels increase. Some obstacles may be time, access to a gym, intimidation of the gym, responsibilities, children, work, and a number of other factors. But, today I have a quick, easy, but worthwhile workout that only takes 10-12 minutes. As you exercise, please remember the importance of hydration and feeding your body the essential nutrients needed to complete your workout, sport, or activity.
Complete each of the following four exercises one time and then repeat the cycle a total of three times.