Bodyweight Workout In 10 Minutes
I’m hangin’ at home with the two
goblins kiddos this afternoon, and after a full day of training clients and no extra “studio time” that means I wasn’t able to get my normal workout in.
I was actually looking forward to doing one of my Puzzle workouts today.
Just because I can’t train at the studio, or you can’t fit in a workout at a gym, or you’re on the road and don’t have access to a decent gym, doesn’t mean no workout can be done…or that you’re stuck with boring ol’ cardio.
I’m going to share a simple, yet ridiculously effective bodyweight workout that you can do anytime and anywhere.
It’s the exact workout I did this afternoon while Maren was coloring, and Nolan was…being the crazy boy he is.
Before I share that bodyweight workout with you I wanted to touch on a couple important points about using bodyweight exercises.
1) You really have to focus on form.
This should go without saying because there’s really no workout where you can let your form slip and not pay the consequences, but bodyweight workouts are, at least in my humble opinion, a bit more important.
In the bodyweight workout programs I design, I tend to have you doing lots of different push-up variations, squat/lunge variations and different types of plank extensions.
All of those are made pretty much worthless if you’re not really focused on body positioning and tempo.
If you stick your butt up in the air while doing push-ups, that means your form is horrible.
If you do “curtsy” squats or lunges, you will accomplish NOTHING.
Use proper form and tempo.
2) Limit the rest.
I’m not a bit fan of resting in any of the workout programs I design whether they’re 10-minute workouts using dumbbells or 10-minute workouts using bodyweight, but if your’e doing this at home, with no one to keep you in check, it’s very easy to stop and let a 10 second rest turn into a 90 second rest because you got distracted by what’s on TV or your phone just let you know you received a new email.
Don’t let yourself get distracted.
Turn off your computer and phone, or at least do the workout in a different room.
Don’t have the television turned to a station that can be distracting – pretty much anything but music.
Keep working and keep pushing.
Okay, let’s get back to the bodyweight workout now that we have those tips out of the way.
Bodyweight Workout In 10 Minutes
In case you didn’t get a chance to write that workout down, here it is:
10-Minute Bodyweight Workout:
1A) Staggered Push-up – 10 reps
1B) Bodyweight Squat – 20 reps
1C) Jump Squat – 10 reps
1D) Plank Extension – 10 reps/arm
Can you incorporate that into your bodyweight workout arsenal?
Give that puppy a go and try to work it in at least once per week as part of an intelligently designed 10-minute workout system.
Just remember those two tips I gave you earlier – form/tempo and limiting rest.
Beyond that it’s just doing the work.
Ooh I wanted to mention one more thing ot make that workout even more awesome. If you want to turn the intensity up a couple notches, add what I call “Book Ends” to the workout.
Simply do the following 2 exercises in circuit format for 5 minutes before AND after that 10-minute bodyweight workout:
1A) Burpee – 8 reps
1B) Jumping Jack – 50 reps
Zero rest, all work for 5 minutes, then jump into the workout, then do that 5-minute circuit again and you’re done.
You can do this…I believe in you.
Talk to you soon!
P.S. – The newest issue of Fit Parent Force Monthly has just been released and the workout for this month is awesome. It’s all about the arms. The magazine covers Resistance, Snacking and truly knowing when you are Hungry. It’s all kinds of goodness. Of course there are downloadable videos and workout logs for the WOM. If you’re a member, log in and check it out. If you’re not a member, get on board! All the cool kids belong –> TheFitDadSays.com/Fit-Parent-Force