Got 10 Minutes? We've Got Your Perfect Workout
If you're short on time these quickie exercise routines will help get you in shape
Pair of dumbbells, 8 to 15 lbs
Stability Ball, 55 to 65 cm
Rest for 10 seconds in between each exercise
50 seconds of triple-hop burpees with Bosu Ball
Grasp Bosu by handles and bend knees to place blue dome side down. Glue legs together and hop feet back to plank position without moving shoulders from position above hands. Engage abs to bring feet in under knees without raising hips or moving shoulders, pause to balance, then go back to plank position. Repeat 2 more times, then hop legs all the way forward, bend knees and lift Bosu past chest and press overhead. Repeat.
50 seconds of bench skips
Standing to the right of the bench, place left foot flat on bench. Press firmly into foot and lift yourself up onto the bench. As right foot comes to rest on bench next to left, shift your weight to tap left toe to floor on left side of bench. Engage core and the right leg to bring left foot back to bench. Then tap your right toe to the floor. Continue moving laterally up and over bench.
50 seconds of squats with overhead dumbell press standing on the Bosu Ball
Flip Bosu so black side faces up. Place 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 ball between feet to maintain balance. Perform squats with shoulder press you practiced on floor.
50 seconds of crossover bench step-ups
Standing to the right of the bench, cross right foot over and place it flat on the bench with toes pointing forward. Press firmly into foot and lift yourself up onto bench tapping left toe at top for balance only. Square hips forward and hold for 1 count to avoid bouncing though exercise using momentum and gravity. Slowly lower left leg to start. Complete 10-15 reps on right leg, then repeat on 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 chest, slight bend in elbows, palms in. Connect firmly through back and feet for stability and inhale to lower arms out to sides to chest level, maintaining slight bend in elbows. Then activate chest muscles to bring arms back to center over chest.
50 seconds of Russian twist with a dumbbell
Sit slightly forward of center on Bosu, feet hip-shoulder width apart, flat, connecting to floor. Grasp the ends of the weight gently from the bottom. Hinge back slightly to engage abs. Engage right obliques to twist torso to the right, bringing the weight. Then use left obliques to twist left without moving your legs. Continue rotating torso and weight side to side, pausing on each side to eliminate bounce.
50 seconds of glute lifts with your feet on bench
Lie on your back, with hands at your side, knees bent at 90 degrees, and feet on the bench. Squeeze glutes and press through heels to lift your hips until they align with shoulders and knees. Hold for 2 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 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 butt to lift hips until body is in straight line. Maintaining the height of your hips, engage back of your legs, pulling heels and ball inward. Imagine you're kicking the ball under your own butt. Hold for 1-2 counts to ensure balance then release ball back out and repeat for 50 seconds.
50 seconds of jackknife ball passes
Lie on your back with stability ball in hands and legs extended straight up. Engage your abs and lower both arms and legs down to a 45 degree angle. Pause. Then exhale, engaging abs to bring both up to center and pass ball to feet over hips. Lower arms and legs to 45 degrees. Pause. Exhale, engaging abs and raising arms/legs to center to pass the ball back to hands over hips. Continue slowly with pauses for 50 seconds to work your core not your hip flexors and back
10 reps of back extensions on Bosu Ball
Kneel in front of the stability ball with your back a few feet from a flat wall. Lift weight slightly up, placing abs on the ball and positioning feet flat on the wall with slight toe turnout and a bend in knee (lower body maintains this position throughout exercise for stability). Place your hands behind your ears and slowly lower torso forward. With flat back raise back to start. Repeat for 10 reps. Then add alternating side twists: Rotate at top of back extension and curl shoulder toward tailbone. Return to center and repeat on left. Complete 8 to 10 reps on each side.
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