10-minute workouts that turn back the clock
Get Your Body Back! From Fitness Expert Chris Freytag.
Happy Valentine's Day!
How to do it: Work up to 3 sets of 12 reps of each move. On busy days (and when you're just starting out), alternate between workouts A and B. When you're ready to kick it up a notch, do both back-to-back. "Go slow and watch your form."What you'll need: A pair of 3- to 10-pound hand weights
Tip: To maximize results, walk, run, or do any other heart-rate-boosting activity you enjoy for 150 minutes a week.
Workout A: Row the Boat
Start seated with knees bent and feet flat on floor, holding one weight with both hands in front of chest. Keeping spine long and abs tight, lean back slightly and lift feet a few inches off floor. (To modify, keep feet on floor.) Slowly twist torso to right and bring weight beside right hip (a). Return to center (b), then slowly twist to left and bring weight beside left hip (c). That's 1 rep.
Workout A: T Push-Up
Targets: chest, arms, shoulders, core
Start in push-up position, arms straight, one weight on floor between hands (a). (To modify, bring knees to floor.) Bend elbows until chest nearly touches floor (b), then press back up. Pick up weight with right hand (c) and rotate torso to right, coming into side plank with right arm above right shoulder (d). (To modify, bring left knee to floor.) Lower dumbbell to floor, then return to push-up position (a) and repeat on opposite side. That's 1 rep.
Workout A: Plié with V Raise
Targets: butt, inner thighs, shoulders
Holding a weight in each hand, stand with feet more than hip-width apart, toes turned out. Lower into a plie squat (a). Straighten legs, squeezing through glutes, while raising weights above shoulders so arms form a V (b).
Workout A: Dumbbell Thruster
Targets: butt, legs, shoulders, core
Stand with feet shoulder-width apart and hold weights directly above shoulders, elbows bent. Lower into a squat, keeping abs tight and chest lifted (a), then straighten legs and press weights overhead (b).
Workout B: Tempo Lunge with Hammer Curl
Targets: butt, legs, front of arms
Stand holding weights by hips, palms facing in. Step back with right foot and lower into a lunge, keeping left knee over ankle and right heel lifted (a). Pulse hips down and up 3 times. Return to standing, curling weights toward chest and stepping right foot next to left foot (b). Step back with left foot and repeat on opposite side. That's 1 rep.
Workout B: Triceps Dip and KickTargets: back of arms, shoulders
Start seated with knees bent and feet and palms flat on floor, fingertips pointing toward heels. Lift hips a few inches off floor (a). Keeping shoulders away from ears, bend elbows straight back while extending left leg at 45-degree angle (b). Straighten arms, squeezing through triceps, and return left foot to floor. Repeat with right leg. That's 1 rep.
Workout B: Dolphin Dive
Targets: arms, shoulders, core
Start in forearm plank, elbows under shoulders and hands clasped together, body forming straight line from head to hips (a). Press forearms into mat, then lift hips into the air, creating an upside-down V (b). Keep abs tight and press heels toward floor. Hold for 1 inhale and exhale, then return to forearm plank.
Workout B: Plank-to-Chair Burpee
Targets: butt, legs, chest, arms, shoulders, core
Start in plank position, shoulders in line with hips (a). Walk or jump feet outside of hands. Keeping knees bent and behind toes, lift torso and raise arms overhead, coming into wide-legged Chair Pose (b). Bring hands back to floor and walk or jump feet back to plank position.
Eve :-) Happy Valentine's Day!