Hey!
How’s everything in your world?
Today I thought I’d do something a bit different.
In the past I have given you my workout programs, both 10 minute workout programs and those that have taken longer, but only in text form. Rarely have I filmed my actual workouts and shared that with you.
I’ve also given you videos of individual 10-minute workouts to do from home, or on the road, but haven’t really put them together into any type of flow that you can follow for a few weeks (for many reasons).
I’ve given you many, many add-on workouts whether they be for your abs, arms or legs…
…But I haven’t given you a selection of workouts and workout videos that you can print out and follow through with (unless you’ve ordered my Fat Loss To Go program, or became a member of FPF Monthly…hint, hint).
So today I thought I’d share a 10-minute workout program so that you can Bookmark this page, save the videos to your favorites in Youtube and use them as needed.
I want you to put these workouts into practice.
Don’t just read this post, watch the videos and not act. Results don’t happen via osmosis…you gots to move.
Okay enough of the talky-talky, let’s move on with the worky-worky.
I’m going to share the videos first, with the layout of the workout below. After those 5 videos/workouts I’ll share a couple add-on workouts with you as well.
Cool?
Okay, let’s roll.
Day 1:
Quick and Simple 10 Minute Workout
Here’s the layout of that 10-minute workout:
Perform the following 3 exercises in a circuit for 8 minutes…
1A) Alternating Bent Over Row – 8 reps/arm
1B) DB or KB Swing – 20 reps
1C) Push-up w/Jack Knife – 8 reps
After 8 minutes, perform the following exercise in “Tabata-style” where you go 20 seconds on/10 seconds off for 2 minutes
2) Burpees
Day 2:
10-Minute Fusion Conditioning Workout
Here’s the layout of that home workout:
1A) Stationary Lunge w/Shoulder Press – 8 reps/leg
1B) Burpee – 10 reps
1C) DB Bent Over Row – 8 reps
1D) Stability Ball Jack Knife – 15 reps
Day 3:
Fusion Conditioning Fat Loss Workout
Here’s the layout of that 10 minute workout:
1A) Medicine Ball Push-up – 10 reps
1B) Medicine Ball Touch & Hop – 10 reps
1C) Squat w/Shoulder Press – 15 reps
1D) Renegade Row – 8 reps/arm
Day 4:
Quick 10-Minute Fat Loss Workout
Here’s the layout of that home workout:
1A) Push-up – 10 reps
1B) BW Reverse Lunge – 15 reps/leg
1C) Mountain Climber – 20 reps/leg
1D) BW Squat – 15 reps
1E) Squat Thrust – 10 reps
Day 5:
At Home Weight Loss Workout
Here’s the layout of that weight loss workout:
Perform the following 3 exercise in a circuit for 8 minutes.
1A) Stationary Lunge w/Shoulder Press – 8 reps/leg
1B) Rear Fly – 8 reps
1C) Mountain Climber Push-up – 8 reps
After 8 minutes, perform the following exercise in a “Tabata-style” for 2 minutes
2) Mountain Climber – 20 seconds on/10 seconds off
Alright so there’s the basics of the workout program.
Do you think you can implement those into your schedule?
Remember you can do them from home, while on the road or even while paying gym memberships…but they’re best when done from home.
Also remember that 10-minutes is the base. If you only have that amount of time to do the workout, that’s fine.
But if you have more time, and more energy, and want to expand and branch out from those 10 minute workouts, then give these add-on workouts a try!
Add-On #1:
Quick Abs Workout
Here’s the layout of that add-on abs workout:
Perform the following exercises in “Tabata-style” for 4 minutes.
1A) Reverse Crunch – 20 seconds on/10 seconds off
1B) Mountain Climber - 20 seconds on/10 seconds off
1C) DB or KB Swing - 20 seconds on/10 seconds off
1D) Plank Extension - 20 seconds on/10 seconds off
Add-On #2:
Strong and Defined Arms Workout
Here’s the layout of that workout:
Perform the following circuit for 5 minutes
1A) Close Push-up Pulse – 15 reps
1B) Bicep curl w/Slow negative – 8 reps
1C) Lateral Raise – 8 reps
Add-On #3:
Six Pack Abs Workout In 4 Minutes
Here’s the layout of that add-on abs workout:
Perform this circuit in a “Tabata-style” for 4 minutes
1A) DB or KB Swing – 20 seconds on/10 seconds off
1B) Mountain Climber – 20 seconds on/10 seconds off
There you have it! You are now armed with a 10-minute home workout program that you can do for the next 3-6 weeks and you will absolutely see results.
Want to lose weight? It’ll do it.
Want to lose stomach fat? Done.
Wanting to increase your energy and just feel better? Check!
Trying to improve your posture? Done, done, done.
Want to do all that and more? Coolio cause it’ll do it!
Now either print those workouts out, or write ‘em down and come back to this page to watch those videos as needed and get moving!
Cool?
Of course it is!
Do those 10-minute workouts and add-on workouts and you will see results!
later,
ed
is either “Awesome!” or “Holy crap that sounded horrible!” – both of those make me smile deep down in my liver.
to that I want to share a quick story with you.
The first thing you need to understand about me is that I believe ALL parents are superheroes...some just have a little too much flabby goo covering their Superhero Body. To learn more about The Fit Dad's story, 