Are you having a busy day and can’t make it to the gym?
It’s okay! Girl Fight Fitness has you covered with a 10-minute workout (no
equipment needed) that will keep you feeling good and on track with your
overall fitness plan! Be sure to do each exercise for 60 seconds with a 20
second rest period in between each, unless otherwise noted.
Strength
·
Push-Up
o Target
Areas: Chest, Back, Arms
o
Instructions:
§
Assume plank position.
§
Hands must be directly under your shoulders.
§
Make sure your pelvis is tucked and your neck
is neutral.
§
Lower yourself down, keeping your back flat
until your chest nearly touches the ground.
§
Push yourself back up.
§
Repeat until the 60 seconds is up.
·
Modified Plank Jacks
o
Target Areas: Chest,
Back, Abs, Arms, Shoulders
o Instructions:
§ Assume
plank position.
§ Hands
must be directly under your shoulders.
§ Keep
your feet together with a flat back.
§ Keep
your abs engaged
§ Step
out with your right foot and then bring it back in.
§ Step
out with your left foot and then bring it back in.
§ Repeat
until the 60 seconds is up.
·
Lunges
o
Target Areas: Glutes,
Quads
o
Instructions:
§ With a
straight upper body, shoulders down and back, abs engaged:
·
Step forward with your right leg, lowering at the
hip with your knee right above your ankle, thigh parallel until it's at 90
degrees (make sure your knee is not in front of your ankle as this will cause
pain and possibly injury).
·
Repeat, alternating between your left and right
leg for the remaining 60 seconds.
·
Plyometric Squat
o
Target Areas: Glutes,
Quads, Hamstrings, Core
o Instructions:
§ Stand
straight, feet shoulder width apart, abs engaged.
§ Squat
with knees bent at a 90-degree angle, thighs parallel (again, make sure your
knee is above your ankle and not in front of your ankle as this will cause pain
and/or injury)
§ Jump
straight up into the air, using your legs to push up forcefully.
§ Land
back down into squat position.
§ Repeat
for the remaining 60 seconds.
·
Mountain Climbers
o Target
Areas: Abs, Arms, shoulders, Quads
o Instructions:
§ Assume
plank position.
§ Hands
must be directly under your shoulders.
§ Keep
your feet together with a flat back.
§ Keep
your abs engaged.
§ Pull
your right knee into your chest.
§ Place
back on the ground.
§ Repeat,
alternating between your left and right leg for the remaining 60 seconds.
·
Scissor Crunches
o Target
Areas: Abs
o Instructions:
§ Lie
down on your back (make sure there is no space under the small of your back).
§ Keep
your arms palm face down by your sides.
§ Lift
both legs up, keeping your abs engaged and the length of your back to the
floor.
§ Lower
your right leg down until it is just above the ground, keeping the left leg up
in the air.
§ Lower
your left leg down as you bring the right leg back up in the air.
§ Repeat,
alternating between your left and right leg for the remaining 60 seconds.
Cardio
·
Jumping Jacks (45 seconds, 15 second rest)
o
Target Areas: Legs,
Shoulders, Hips, Abs
o Instructions:
§ Stand
straight with a neutral spine and your arms at your sides.
§ Bend
at the knee and jump out to a shoulder-width distance.
§ Bring
your arms over your head simultaneously with the jump.
§ Jump
back to center.
§ Repeat
for the remaining 60 seconds.
·
Stationary Jogging (45 seconds, 15 second rest)
o
Target Areas: Glutes,
Quads, Hamstrings, Calves
o Instructions:
§ Stand
straight, feet hips width apart, abs engaged.
§ Start
to kick each leg back towards the glutes, remaining in place.
Repeat, alternating
your left and right leg for the remaining 60 seconds.
