A quick 10-minute workout to get you started on being better than you were yesterday
Did you make a New Year’s Resolution? Did it have something to do with losing weight, or working out more, or eating better, or giving up chocolate? Mine is to be better today than I was yesterday… And yes, that will apply to fitness for me too! Do 1 minute of each of the following exercises:
Surrenders- Begin in a standing position with feet shoulder width apart, and hands on your hips. Lower yourself down to your right knee and then lower your left knee so you are on both knees, now stand back up with the right leg first. Do 30 seconds starting with your right leg and then 30 seconds starting with your left. You can modify by using a chair for balance.
Squat Kicks- Begin by standing in a wide leg squat position, feet wider than shoulder width, arms held up with elbows bent and hands in fists in front of your face. Sit back into a squat like you’re sitting in a chair. As you come up out of the squat, lift your right leg into a kick in front of you. Be sure to engage your ab muscles in the kick to the front and your glut muscles in the squat down. You can modify this by holding onto a chair, lowering the kick, or making the squat smaller.
Crunches- Begin by lying on your back with bent knees, and hands behind your head. Keeping your spine straight, lift your chin to the ceiling and lower back to the ground. You can modify this by not raising as high.
Plank- Begin by lying on the floor on your stomach, lift your body onto your forearms and toes so your body is a flat “plank” between your bent arms and your toes. Hold this position for the 1-minute count. You can modify this by lifting into a plank for 10 seconds and then resting for 3 seconds, or you can modify by making a plank between your bent arms and your knees.
Knee Raises- Begin by standing with your feet shoulder width apart, arms bent at the elbow and raised as if your holding a ball in your hands. Alternate raising one knee and moving your arms so that the imaginary ball touches the raised knee. Remember this is all about your abs, so when the imaginary ball touches that knee, you should feel an abs crunch. You can modify by not lifting your knees as high.
Hamstring Lift- Begin by standing with your feet shoulder width apart and your hands on your hips. Press your right leg back, lifting your right foot off the ground, you should feel this all the way up the back of your leg from your ankle to your butt. Replace your right foot and repeat the lift on the left. You can modify by not lifting your foot as high, or by holding onto a chair.
Calf Raises- Begin by standing with your feet shoulder width apart and your arms raised out to the sides. Lift your body up so you are on the balls of your feet, then lower back down and repeat. You can modify this by holding onto a chair or by turning your toes out, like a duck, or in like a pigeon.
Pushups- Begin in a high plank position with your body in a straight plank between your hands and your toes. Hands should be slightly wider than shoulder width apart, feet together. Bend your arms to lower your body toward the floor then raise yourself back up, and repeat. You can modify this by using your knees instead of your toes and by doing pushups for 10 seconds, and resting for 5 seconds.
Jogging in Place- Slowly jog in one place using your arms and legs in a running motion… this one pretty much explains itself. You can modify by marching or stepping in place.
Lift and Punch Crunch- Begin by lying on your back, with your legs straight up in the air, the bottoms of your feet facing the ceiling, and your arms bent with fists in front of your face. Lift your shoulders off the ground, in a crunch, and punch straight up toward the ceiling with your right arm as you lower your right leg. Lift your right leg and punch with your left arm. Repeat this pattern alternating with punching as you lower and raise the opposite legs. You can modify this by removing the crunch, or by not lowering your legs as far, and by bending your knees.
Repeat as needed to begin your New Year’s Resolution goals to be a better you!
By Nikai Sullivan
@nikaisullivan
