This 10-minute workout is suitable for beginners to athletes, and will help build strength in your core, increase balance, and strengthen all of the major muscle groups in your body.
Perform one set of 12 repetitions for each exercise. Remember to please check with your physician before beginning any exercise program. This workout can be done up to 3 times a week on non-consecutive days.
Floor Bridge: Lie on back with knees bent, feet flat and shoulder-width apart. Draw-in belly button and squeeze butt muscles. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels. Slowly lower your pelvis back to the floor.
Single-leg Bicep Curl to Overhead Press: Stand on one leg with your feet pointed straight ahead and placed shoulder-width apart. Balance on one foot while curling the dumbbell to your chest. Next, press the dumbbell overhead, fully extending your arms. Return the dumbbell to your chest and repeat the exercise.
Squat Jumps with Stabilization: Stand with feet straight and shoulder-width apart. Draw-in belly button and squeeze butt muscles. Jump up, raising arms above head, and land softly; hold two seconds.
Chest/Push-Ups: Begin in push-up position with feet together and toes on floor; hands slightly wider than shoulder-width apart. Draw-in belly button and squeeze butt muscles. With flat back, slowly lower body toward floor, lowering and squeezing shoulder blades. Push up to starting position - do not jut head forward. To make this exercise easier you can start by bringing your knees to the ground or by doing them with your hands on the wall.
Back/Floor Cobra: Lie on your stomach with your arms extended alongside your body, palms facing the floor. Draw-in your navel, contract your glutes (butt muscles) and pinch your shoulder blades together. Next, lift your chest and hands off the floor at the same time, keeping your arms straight. Hold the top position for two seconds. Slowly lower yourself down to the starting position.
Legs/Single-Leg Squats: Stand with feet straight and hip-width apart. Lift chest, tuck chin and place hands on hips. Squeeze butt muscles, balance on one leg and lift other directly beside it. Squat as if sitting into chair, only come down as far as you are comfortable, keep your knee in-line with toe; hold two seconds. Return to start position.
Corinna Maggy is a National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist. She can be reached at 605-3549 or firstname.lastname@example.org.