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November Workout

High Intensity Training in 10 Minutes

Time is tight during the holiday festivities. It can be easy to overlook your body’s need to move. Here is a quick workout that will get your body working and help you burn those extra Thanksgiving meal calories. And, one of the most important areas we can target in our workouts is our core. It keeps our back safe and makes a lot of daily activities easier. This workout combines both toning and cardio in just 10 minutes.

Minute 1: Step-Ups (cardio)

Stand facing a step. Quickly step up with your right foot, then your left, then step down with the right foot, followed by the left. Repeat, moving comfortably as fast as you can. After 30 seconds, switch the lead leg.

Minute 2: Half Roll-Ups (toning)

Lie on your back with legs extended, toes pointed. Inhale and raise arms up, fingers pointing toward ceiling. Exhale and press lower back toward floor as you roll head, neck, and shoulders up, reaching fingers toward the ceiling, until you feel a strong contraction in stomach muscles. During the move, tighten your leg muscles to maintain muscle toning. Slowly return to start position and repeat.

Minute 3: Dead Bug (toning)

Lie on back with hands by your sides, knees bent at a 90-degree angle, and feet off the floor. Tighten abs, and slowly lower left leg toward floor, straightening leg (toe will be pointed and leg, including knee in alignment). Stop when you feel lower back coming off the floor. Return to starting position, then switch legs. Alternate for one minute.

Minute 4 and 5: Football Drill (cardio)

Stand with feet shoulder-width apart. Run in place as fast as you can. Take periodic 10-second breaks to jog, if needed.

Minute 6: High Knee Lifts (cardio)

Jog in place, bringing each knee up until thigh is parallel with the floor.

Minute 7 and 8: (toning)

This will get your arms, legs and gluts all at once. Start standing with arms hanging in front of your body, a dumbbell in each hand (a milk jug or other container will do). Hinge at hips and lower into a deep squat making sure your knees are over your ankles and you can see your toes. Keep your lower spine curved throughout the motion. Pause at the bottom of your squat and curl dumbbells to shoulder, then lower arms to your waist. Squeeze your gluts and push through your heels to stand. Lower arms back to start to complete 1 rep.

Minute 9: Stair Climbers (cardio cooldown)

Run up a flight of stairs as fast as you can, then jog down. Repeat for 30 seconds. (If you don’t have stairs, do the Sideways Shuffle.) Then walk in place for 30 seconds to slow your heart rate.

Minute 10: Cobra (stretch)

Lie face down with palms on floor near shoulders and elbows close to body. Press hands into floor as you lift upper body, keeping hips on floor. Relax shoulders and look straight ahead. Hold for 30 seconds.

By |November 19th, 2019|0 Comments

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