I have a total body workout for you that's 10 minutes long. All you're going to need is a strap and a mat. Let's get going. Okay, let's start with a high knee pull and keep balanced on 1 leg. We are just warming up through the hips here. Keep the chest lifted, abs pulled in tight, lengthen through both sides of your waist. You are going to do about 4 more here. And here's 2 and 1. Switch sides, same thing. So, you really want to try and push your hip forward as you doing this. If you can't grab your knee, that's fine. You don't have to.
We have about 5 more here. And here's 3, 2, and 1. Switch leg and now you extend the leg back and reach arm out forward. Try to stay stable through your core. You core is everything between your hips and shoulders. You can tap down if you need to. That's fine. You can do a tap back, tap forward too, if you like. Okay, let's do about 4 more here, 4, and 3, here's 2, and 1.
Switching sides, same thing. I'm trying to extend and lengthen. Keep a slight bend in that standing leg. Okay, you got about 4 more, and here's 3, 2, and last one. Feet are a little wider than your shoulders, come down and jack arms. You can start modified, you don't have to go that low. Then if you can, you try to make it bigger and bigger. Bend those knees and keep the chest open as you do that. Come all the way up, almost pushing the hips forward as you go. Keep the arms as straight as you can. That way, we are hitting our shoulders, Kind of pinch your shoulder blades, so you hit (target) your back too. Don't let the knees cave in. Keep weight on your heels the whole time. Okay, we have about 5 more here. Make them big.
Make that your last one. One foot forward, one foot back. Let's go right into a lunge. Straight down and come up. Pinch your shoulder blades. Reach up nice and tall. You can slow it down, or you can go even faster if you want to. Really think, as you are doing these lunges, pretend if there was a pole running straight through your body, and all you could do was go straight up and down. Go ahead and switch legs, same thing. Reach those arms and try to really go through a full range of motion. If this hurts your knee at all, you can always stay with squats. Keep going deeper and deeper. Keep weight on your front heel and your back toe.
Do about 5 more good ones here. Bend that back knee a little more (if you can). 4, here's 3, and 2, and last one. Now feet wider than your shoulders, toes can be out a little bit, if you want. Squat down, reach up. You can reach forward and up, but try to go lower and lower. Bend the knees. Keep going. With our feet wider, we are hitting more through our inner thighs at the same time. Keep it going. And let's do about 5 more here. Make them good, push your hips back. Do 3 more, 3 and 3, 2 and 2, 1 and 1. Now, it's a little crouch motion, it's a cross between a squat and a lunge. So, you are going to push your butt back and then come up. So, as you go down, pinch your shoulder blades. Here ya go. Butt goes back. Really keep your chest open so that you aren't collapsing through your back. Oops, find my balance here. Again, pinch the shoulder blades and come all the way up. And let's do 4 more on this side. Here's 3, and 2, and 1. Go ahead and switch, same thing. Ready? Set? Here we go. Pinch those shoulder blades. Get right into those rhomboids there, which is great for posture. Push your hips back and then come all the way up. Alright guys, you have 4 more to go! Here we go, 4, way up, here's 3, and 2, and 1. So now, I want you to grab your mat and your strap...Come down into tabletop position. We are going to go into bird dog. You can either make a fist, or have your hands flat. Have your hands directly underneath your shoulders, knees directly under the hips, pull the abs in, lengthen through the sides of the waist, and then you are going to take one arm out, and one leg out, lengthen and hold.
There's different ways to work your abs, crunches are great, planks are great, and bird dog is great. So, opposite arm, opposite leg, for 5, 4, 3, 2, 1, now slowly come down. Let's go to the other side, lengthen the leg out, lengthen the arm out, and hold it, so think if there was a glass of water on your tailbone, and you don't want it to drip. Lengthen that arm out, lengthen the leg. Abs engaged. Hold 5, 4, 3, 2, 1, now come down slowly. Let's do it again. Lengthen out arm and leg and push your shoulder down. Now if you want to make it harder, you can point your toes and just stabilize on your knee - only if you have good knees! Hold it for 5,4, 3,2,1 and come down slow. Let's go to the other side, same thing. Lengthen out, hold here, nice and long. Don't worry about how high you are lifting, cuz I want length through the spine. Then if you want, you can point your toe, so neither foot is touching. 5,4,3,2,1 and take it down.
And lift it up and hold 5,4,3,2,1 and take it down. Let's go to the other side, do a few more, 5,4,3,2,1, and take it down. You can feel this through the backside of your body and through the hip, the shoulder is your stabilizer too. Keep going 5,4,3,2,1, and take that down. Switch sides, same thing. 5,4,3,2,1. Now, you can go faster, but the thing is, you need to stay controlled and not move your hips at all. Keep them as still as you can. And as quiet as you can....You can use a belt, a yoga strap is what I have, a tubing or a band - whatever you have. I'm just going to do a hamstring stretch. You can have your bottom leg bent, or straighten it out. And really open up your chest. Push your tailbone down. Try to push this hip down.
Breathe. See? if you have 10 minutes...you can do a quick workout! You can do total body - fast, fast, fast. This is kind of a weight loss program. When you go from one exercise to another without breaks inbetween. It's important to get these stretches in afterwards, just to elongate, and loosen up! I'm trying to press my opposite leg down to the ground while reaching my top heel up. You can keep walking your hands up higher. Just don't jam your spine. Let's go ahead and switch legs. Plant you leg down, come up, reach the heel long, push that tailbone down. Make sure if your leg is straight up, don't let the toes rotate out, keep them pointing straight up. Focus on your breath. Breathe. From there, take it up and sit cross legged. You are nice and tall. Lengthen through both sides of your waist. Go ahead and bring those arms back behind you and try to pinch your shoulder blades and open up the chest. Take a nice deep breath in and blow it out. And then take it forward. Nice deep breath in and blow it out. And up tall. Again, think about length through the spine. Keep breathing. Do 3 deep breaths, inhale, the stomach expands, and exhale. And again, let the stomach expand, and exhale. One more time...and exhale. You guys!
