Transformation in 10 minutes: bodyweight workout

Transformation in 10 minutes: bodyweight workout

In 10 minutes of this uncomplicated bodyweight workout from our fitness expert you will get tired, as if you spent 30 minutes of strength exercises in the gym.

If you think that this training with its own weight is a set of simple movements for beginners, you are cruelly mistaken. Our expert on fitness says that in 10 minutes of these exercises you will exhaust yourself more than in a half-hour workout. Why waste time if it is not enough for anything? Every second of this workout will be given to you with great difficulty. You can use this series of exercises as a ten-minute to speed up the metabolism or build a 20-40-minute workout of them with a rest of 30-60 seconds between the series.

1. Incorrect plank

Time: 1 minute

Additional instructions: After 30 seconds, change your hand.

Technique: Stand in position for a regular plank, with his hands directly under the shoulders. Put the palm of one hand on the floor, and the other hold on the elbow. Tighten all the muscles of the bark and buttocks so that the body forms a perfect line from head to toe.

2. Side plank with quadriceps stretch

Side plank
Side plank

Time: 1 minute

Additional instructions: After 30 seconds, change the supporting arm.

Technique: Lag on the left side, straightening his legs perfectly smooth. Lift the body on the left elbow and lift the hips so that your body is at a slight angle to the floor, but it is as flat as a string. Take yourself by the right shin and draw it with your right hand as close as possible to the bottom of your back.

3. Move hands

Time: 1 minute

Technique: Sit on the floor, leaning your arms behind, turning your palms back. Raise the hips and pelvis so that the body forms a straight line parallel to the floor. At the same time, pull each hand upwards alternately.

4. Side squats

Time: 1 minute

Technique: Put your legs on double shoulder width. Lower body weight on the left leg, bending the knee and stretching the arms forward, while lowering the body as low as possible. When you go down to the squat, lift the toe of your straight leg up. Stay in the lower position, rise to the starting position and change the supporting leg.

5. Move legs

Bodyweight exercise
Bodyweight exercise

Time: 1 minute

Additional instructions: After 30 seconds, change the leading leg.

Technique: Stand up straight, spreading your arms around. Raise the straight right leg in front of you as high as possible. Keep your body straight. Lower the right leg and repeat the same with the left.

6. Squats with a delay in the down position

Time: 1 minute

Technique: Stand up, straightening the torso and putting his legs shoulder-width apart. Bend your knees and squat down, arms outstretched forward. In the process of squatting, imagine that you twist your feet on the floor, straining your lower legs (your legs will stand still, but you will feel tension in the muscles). While maintaining this load, stay in the lower position for a second. With the second squat, stay for 2 seconds, with the third – with 3, with the fourth – with 4, and so on.

7. Side push-ups

Side push-ups
Side push-ups

Time: 1 minute

Additional instructions: After 30 seconds, change the reference side.
Technique: Take a position for classic pushups, but stretch your right hand to the side, putting it on your fingers. Strain the buttocks and stretch the body so that it is absolutely level. Hold the tension every second pushups. Bend your left hand so that your chest almost touches the floor. Stay in the down position and return to the starting position.

8. Side squats on one leg

Time: 1 minute

Technique: Stand up straight, legs slightly narrower than shoulder width. Raise your left leg, bending it at the knee. Lowering the right thigh back, sit on the floor so that your left knee touches the floor (you can put a pillow or mat under the knee). Stretch your arms forward to keep your balance. If you do not have enough own weight, you can pick up a lightweight dumbbell for fitness. Stay in the down position and return to the starting position.

9. Plank on outstretched arms

Time: 1 minute

Technique: Stand in the position for push-ups, but stretch your arms to the sides as far as you can by placing them on your fingers. In this position, your body should form something similar to the letter “T”. Stretch the stomach as much as possible, as if you are waiting for a blow to the abdominal muscles, and hold this tension.

10. Squats with a delay and jumping

Squats with a delay and jumping
Squats with a delay and jumping

Time: 1 minute

Technique: Stand up straight with your hands shoulder-width apart. Drop in a squat, stretching your arms forward, so that your hips are parallel to the floor. Stay in the lower position for 1 second and with an explosive motion, jump up as high as possible. Slowly go down to the squat and stay at this time for 2 seconds. Repeat, with each repetition increasing the delay in the lower position for 1 second.

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