Got 10 minutes? Good! Here's your workout!
Plank - Lie on your stomach with your feet together and forearms placed on the ground. Clench your fists under your shoulders, draw-in your navel and contract your glutes. Lift your body off of the floor and raise up until your body forms a straight line from head to toe. Beginners hold up to 20 seconds. Intermediate hold for 30-45 seconds. Advanced hold for 60 seconds.
Single leg bicep curl to overhead press - Stand on your left foot, while holding a dumbbell in your right hand, at your side. Curl the dumbbell to your chest. Next, press the dumbbell overhead, fully extending your arm keeping your palm turned away from your body. Return to the starting position and repeat 12 times on each side.
Squat Jump with Stabilization hold (bodyweight squat for beginners) - 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. Perform 10 reps.
Beginners perform one set, intermediate perform two to three sets, an advanced perform four to five sets. Choose the appropriate level for your current state of fitness.
If you are unsure of how to safely complete the exercises listed, please consult with a qualified fitness professional and always get permission from your doctor before starting any exercise program.
Corinna Maggy is a National Academy of Sports Medicine certified personal trainer and corrective exercise specialist offering private personal training, classes, and weight management programs. She can be reached at 605-3549 or firstname.lastname@example.org.