(5min + 5 min = 10 minute workout)
Make an effective workout blast by focusing on your intensity, NOT duration. You want to use heavier weights for atleast two sets, and then you can move down to a lighter weight in a slow motion. Make sure you exhale on the resistance phase.
Each day you will do one exercise movement for a 5minute interval then, switch over to the next exercise for the remaining time of 5 minutes. It may sound long or feel too long while in movement. Do not be discouraged. Find the proper weight to persevere, take your time, stop if necessary, & stay hydrated.
Day 1: Abs & Lower Back
-plank on forearms & toes and/or knees
This one you can shoot for 1min, rest & start over(X5).
-alternate arm/leg raises in 4point kneeling
Day 2: Chest & Upper Back
-pushups with feet slightly elevated
You can use a stool or something not too high off the ground.
-plank row with dumb bells
Alternating arms, bend elbow & pull weight towards chest. Now squeeze.
When doing this it is very important to keep your arm & movement glued to your side.
Day 3: Legs & Arms
-try squats while transitioning into an overhead press then, rotate weights into a overhead tricep
extension.
-back lunges with bicep curls in complete range of motion
Again, important to keep arms glued to side during bicep curl.
Day 4: Rest & the next day you pick up the same routine, repeating the schedule.
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