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10-Minute Body Weight Workout.

January 5, 2018

 

As I stepped out of bed this morning, and reached down to the floor I could feel my legs were a little stiff. I thought to myself, what did I do? And then I realized, I completed one of my new workouts. However this workout was a little different than what I am used to: I used no equipment.  I smiled. I did it! I was able to get in a great workout with out having anything but myself.

 

So this makes me super happy. This proves a point, that if you have a willing mind and body, you can get in a workout anywhere from a hotel room to a living room floor, a bedroom or a park. And I love this!

 

I started dabbling with creating some body weight workouts lately for a number of reasons:

  1. I have some friends and family that are moms. Between working and taking care of the little kids, they don’t have much time to get to the gym.

  2. I have some friends and family that are in transition and don’t really have a routine for going to the gym.

  3. I have some friends and family who can’t afford a gym membership.

  4. I have some friends and family who really don’t like going to the gym nor do they have the interest in learning how to use the gym equipment

  5. And maybe somewhat selfishly, I wanted to force myself to think outside the box. I have been in the weight room since I was 13.  It is my comfort zone. By forcing myself to not have my usual supplies, I have had to think a little more creatively.

The benefits of body weight training:

  1. Versatility. These workouts, as mentioned above can be done anywhere.

  2. Scalability. Any fitness level can do and can scale these workouts to their fitness level. If you want to increase the intensity, go faster, add more repetitions, add in plyometrics. If you want to make the workout a little easier, slow down, do less repetitions, use the regression movement.

  3. Fast and efficient. So for the recent workout I completed it took me a total of twenty minutes. That’s it!  And think about it, as much as I love traditional weight training – when I am doing a conventional workout – exactly how many minutes am I actually lifting? Chances are probably not too many!

  4. Selection. I will admit, despite my education in exercise science, I did have to spend sometime doing a little research on body weight exercises. After building a little library of movements, I was able to pull them together to create some solid content. And if I can do these, so can you!

 

Give this 10-minute circuit a try

- Complete these exercises for As Many Rounds As Possible in 10 minutes

- For beginners start with 10 repetitions per exercise, for intermediate start with 15 repetitions per exercise, for advanced start with 20 repetitions per exercise. Let's go!

 

Squat

Pulsing Squat

Push Ups

Burpees

 

Here’s to moving more this year! Literally we can move anywhere!

 

Sending love,

 

Kelley

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