We've got an upper body and core workout today!
It's just 10 minutes, you can do it!
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And as always, the full three week schedule is on my website.
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and let's get started!
We've got 17 exercises today.
20 to 30 seconds on, and 5 to 10 seconds of rest time.
Get on your mat and we're going to start the workout with some shoulder taps.
While in a high plank, tap your shoulder with your opposite hand.
Make sure you are keeping your back straight,
and your core engaged.
10 minutes of fun!
Let's do this!
Stay in the same position.
Next up, we're gonna do a front raise one arm at a time,
and then end it with a sit back and repeat.
10 seconds rest here!
We're going into a high plank bird dog.
We're basically raising the opposite hand and leg,
alternating both sides while in a high plank.
For an easier alternative, just do a regular bird dog.
Keep going!
Now, let's get into a low plank and we're gonna do some knee tucks.
Lift your foot up high in the air,
then bring it back down and tuck it in.
Then repeat on the other side.
Make sure you're squeezing your abs.
We're working your core and your shoulders here guys.
Nice work, you're doing great!
Now, make sure you have some room to move around.
We're gonna do a lateral bear crawl.
Start on all fours with your knees bent at 90 degrees,
then lift your knees up, not touching the ground,
then move to one side, and then back.
You should feel this in your upper body, legs, and your core here.
Rest if you need to, but keep pushing through.
You can do it!
Next, we are going into a low plank, kick taps.
Make sure your butt is not poking up too much.
Tap your foot off to one side, then repeat on the other side.
As always, engage that core, you're doing great guys!
Now flip around into a reverse tabletop position.
We're going to do some reaches.
One side at a time, reach forward to the opposite side.
Stay in the same position.
Start with a reverse tabletop knee tap, followed by a toe touch.
Then repeat on the other side.
For an alternative exercise, leave out the knee tap.
Now get on the mat and we're gonna do some bicycle crunches.
We're halfway through the workout guys!
Not long to go.
Make sure you're squeezing your abs, engaging that core.
You can do it!
Now get ready for some crab walks.
Stay in the reverse tabletop,
walk forward by bringing the opposite hand and leg forward,
and then backwards, and repeat.
Rest if you need to, but push yourself,
because I know you can!
Work that upper body, and keep challenging yourself guys!
Next we've got eccentric push-up lifts.
Start in a high plank position and lower yourself down very slowly,
working on the eccentric part of the move.
Then lay on your belly and lift your hands up, then back down,
and push yourself back up and repeat.
For an alternative exercise, just do a push-up while on your knees.
Now time for some plank jacks.
Nice and easy exercise you are all familiar with.
Keep pushing guys!
Next, get into the reverse tabletop again.
Bring that left leg in while engaging your core,
and then extend it out again and repeat.
Not long to go guys, just four more exercises to go.
You got this!
No rest here, now onto the other leg.
Keep going guys!
Now get flat on the mat,
and lift your legs up straight,
and reach the opposite feet with your hands.
Less than two minutes to go guys!
The next one's easy.
Now flip around, and it's up and down planks.
You guys should know this one well!
Make sure you're engaging that core!
Final two exercises, let's do this!
Alright, last exercise!
Start in a high plank, do a push-up,
then sit back or go into a child pose and repeat.
Just go nice and slow guys.
Try your best here, and give it all you got!
And that's the workout guys!
You did it!
Now, I'd really appreciate it if you'd smash that like button for me,
and leave a comment down below,
and I'll see you in the next workout.
Bye!