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Got 10 Minutes? We've Got Your Perfect WorkoutIf you're short on time, these quickie exercise routines will help get you in shape |
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Equipment Needed:
Bosu Ball
Bench
Pair of dumbbells, eight to 15 lbs
Stability Ball, 55 to 65 cm
Rest for 10 seconds in between each exercise.
50 seconds of triple-hop burpees with the Bosu Ball
Grasp the Bosu ball by the handles and bend your knees to place the blue domed side down. Glue your legs together and hop your feet back to the plank position without moving your shoulders from a position above your hands. Engage your abs to bring your feet in under the knees. Make sure you don't raise your hips or move your shoulders. Pause to balance, then go back to the plank position. Repeat this two more times, then hop your legs all the way forward, bend knees and lift the Bosu past your chest, pressing overhead. Repeat.
50 seconds of bench skips
Standing to the right of the bench, place your left foot flat on bench. Press firmly into your foot and lift yourself up onto the bench. As the right foot comes to rest on the bench next to your left, shift your weight to tap your left toe to the floor on the left side of the bench. Engage your core and your right leg to bring your left foot back to the bench. Next, tap your right toe to the floor. Continue moving laterally up and over the bench.
50 seconds of squats with overhead dumbell press standing on the Bosu Ball
Flip the Bosu so the black side faces up. Place your feet as wide as possible, toes pointing forward and weight distributed through your whole foot. Actively engage your core, and use your inner thighs to squeeze the ball between your feet to maintain balance. Perform squats with the shoulder press you practiced on the floor.
50 seconds of crossover bench step-ups
Standing to the right of the bench, cross your right foot over, and place it flat on the bench with toes pointing forward. Press firmly into your foot, and lift yourself up onto the bench, tapping the left toe for balance only. Square your hips forward and hold for one count to avoid bouncing though the exercise, using momentum and gravity. Slowly lower your left leg to start. Complete 10-15 reps on the right leg, then repeat on the left leg.
50 seconds of pec flys
Lie back on the bench, with your feet either on the floor or on the bench, dumbbells in hands over your chest with a slight bend in the elbows, palms in. Connect firmly through your back and feet for stability, and inhale to lower your arms out to your sides to chest level, maintaining a slight bend in the elbows. Then activate your chest muscles to bring your arms back to center over the chest.
50 seconds of Russian twists with a dumbbell
Sit slightly forward on the center of the Bosu, feet shoulder-width apart, flat, connecting to floor. Grasp the ends of the weight gently from the bottom. Hinge back slightly to engage your abs. Engage your right obliques to twist the torso to the right, bringing the weight with you. Then, use your left obliques to twist left without moving your legs. Continue rotating the torso and weight side to side, pausing on each side to eliminate bounce.
50 seconds of glute lifts with your feet on the bench
Lie on your back with hands at your side, knees bent at 90 degrees and feet on the bench. Squeeze your glutes, and press through you heels to lift your hips until they align with your shoulders and knees. Hold for two counts at the top, then slowly lower back to start. Continue for 50 seconds or advance with single leg lifts.
50 seconds of hamstring curls on a stability ball
Lie on your back with hands at your side and legs extended with feet comfortably on the top of the stability ball. As in glute lifts, squeeze your butt to lift the hips until your body is in a straight line. Maintaining the height of your hips, engage the back of your legs, pulling your heels and the ball inward. Imagine you're kicking the ball under your own butt. Hold for one to two counts to ensure balance, then release the ball back out and repeat for 50 seconds.
50 seconds of jackknife ball passes
Lie on your back with the stability ball in your hands, legs extended straight up. Engage your abs and lower both arms and legs down to a 45-degree angle. Pause. Then exhale, engaging your abs to bring both up to center. Pass the ball to your feet over the hips. Lower your arms and legs to a 45-degree angle. Pause. Exhale, engaging your abs and raising your arms and legs to the center to pass the ball back to your hands over the hips. Continue slowly, with pauses, for 50 seconds to work your core not your hip flexors and back.
10 reps of back extensions on a Bosu Ball
Kneel in front of the stability ball with your back a few feet from a flat wall. Lift a weight slightly up, placing your abs on the ball and positioning your feet flat on the wall. Keep your toes slightly turned out and keep a bend in the knee. (Your lower body maintains this position throughout the exercise for stability). Place your hands behind your ears and slowly lower your torso forward. With a flat back, raise back to start. Repeat for 10 reps. Then, add alternating side twists: Rotate at the top of your back extension, and curl your shoulder toward the tailbone. Return to center and repeat on the left side. Complete eight to 10 reps on each side.
SEE NEXT PAGE: At Home: Core and Cardio Workout
