April 5, 2012 @ 12:33 PM

Hi Guys,

So today's workout is a 10-minute countdown workout, which means you have to complete the routine as many times as you can before the time is up.  The beauty of this type of workout is the flexibility to make it easier or more challenging.  You can do this by increasing the length of your workout, increasing the number of repetitions, or decreasing the amount of rest between each exercise.  You won't need any equipment at all, so it's a great workout if you're travelling or you don't have alot of time.  Once again, it focuses on the whole body so you can get the most out of your workout.

As always, don't forget to warm-up first and stretch after your workout is done.  The full workout details below:

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Workout Details:

Keep track of your time on a clock, Gymboss Interval Timer or phone timer if you have one. Perform the following 4 exercises one after the other until 10 minutes have passed. Perform the set number of repetitions for each exercise before moving on to the next one. Doing all four exercises counts as 1 set (round). Record the number of sets or rounds that you complete in 10 minutes. If you have the time or energy to do more, then go for it! Beginners can choose to perform fewer repetitions. Just listen to your body and adjust the intensity as needed.

Here are the exercise details:

1. Jump Lunge Front Kick x 10 reps: The kick itself works the core and cardio, while the lunge targets the thighs and glutes. Beginners can kick lower. Every front kick counts as 1 repetition.

2. Push-Up to Plank Super(wo)man x 10 reps: The push-up targets the chest, shoulders, and triceps. The plank super(wo)man is a great compound exercise that requires core stability and works the shoulders, glutes, and lower back. Every push-up counts as 1 repetition.

3. Bicycle Maneuver x 20 reps: An amazing ab exercise that targets all of the stomach muscles. Every knee into the chest counts as 1 repetition.

4. High Knees x 20 reps: This is an easy and effective way to increase your heart rate.  The higher your knees are lifted, the more difficult it becomes.  Every knee up to the chest counts as 1 repetition.

All 4 exercises count as 1 set (round). Keep repeating for 10 minutes and record the number of sets completed.

Enjoy!

 

Sincerely,

Bernadette Abraham
Your Fitness Professional

Neither Bernadette nor anyone associated with BernaciseMe.com will be held responsible or liable for any injury sustained while performing these exercises. Always consult with a physician before starting an exercise program.