20 MINUTE DO-IT-ANYWHERE WORKOUT (THE 10-1)

This is a great set for those days when all you can find is 20 minutes at home. It can be done anywhere, and easily modified. Huge thanks to Emily Gregson for helping me build this one.

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Equipment needed: 4 feet of theraband tubing. I use green, and it can be purchasTherabanded cheaply at any medical supply store. (4′ cost me less than $10). Create a loop at either end for your hands to go through.

Warm Up: 90 sec. plank

Main Set: Work though each exercise in rotation. Details for each exercise below.

10 Squats
10 Pushups
10 Bicep Curls with Overhead Press
10 Bridge Kicks
10 Lat Pulls
….repeat with 9, 8, 7, 6, 5, 4, 3, 2, 1 of each

Cool down: 90 sec. plank

DONE.


DETAILS

plankPlank

Start in push up position. Hold your body and core as straight as possible for duration. Hands can be flat or curled up in a fist. To modify, shorten or lengthen the length of time you hold this for and slowly build up

 

 


squatSquat

Keeping your core tight and your feet shoulder width apart, bend your knees at least 90 degrees, then stand. These are slow and controlled.

 

 

 


pushupPushup

Start in pushup up position. Keep core tight. Bend elbows to a 90 degree angle and then push up again. To modify, knees may be bent if necessary.

 


bicep-curl-overhead-pressBicep Curls with Overhead Press

Stand on middle of tubing, and loop one hand through loop at either end. Slowly curl arms up so that hand touches the shoulder, then straighten both arms above your head. Reverse to back down. Maintain tight core throughout. Picture shows weights, but a theraband is fine if that’s what you have available. Soup cans also work well.


bridge-kicksBridge kicks

Lay on back, and raise hips as high as possible. Slowly kick out one foot, while keeping hips high. Lower and repeat with other foot.

 

 

 


lat-pullLat Pulls

Loop the tubing around a doorknob or railing. Take each end and loop around hands. Keep hands shoulder width apart and slowly pull toward you until hands are below your hips and arms are straight. The picture shows the cable as quite high, but any angle higher than your shoulder is fine.

 


Want a fresh workout like this every day for a month? Join me, and I will email you a new workout each day in February. Click here for details.