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The Perfect 10 Workout

July 19, 2014 5 min read

  10 Pushups 10 Squats 10 Jumping Jacks 10 Tricep Dips 10 Moutain Climbers 10 Burpees 10 second Plank 10 High Knees 10 Lunges 10 Butt Kicks  
10 Pushups
  1. Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body.
  2. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
  3. Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground).
  4. Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement.
  5. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
  6. Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground.
10 Squats
 
  1. Plant your feet flat on the ground, about shoulder-width apart.
  2. Point your feet slightly outward, not straight ahead.
  3. Never let your knees extend beyond your toes.
  4. Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
  5. Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
  6. Tighten your whole body when you perform the squat.
  7. Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
  8. Keep the upper body tight at all times.
  10 Jumping Jacks
  1. Assume an erect position, with feet together and arms at your side.
  2. Slightly bend your knees, and propel yourself a few inches into the air.
  3. While in air, bring your legs out to the side about shoulder width or slightly wider.
  4. As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  5. Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent.
10 Tricep Dips
  1. Position your hands shoulder-width apart on a secured bench or stable chair.
  2. Slide your butt off the front of the bench with your legs extended out in front of you.
  3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  5. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
10 Moutain Climbers  
  1. Start the exercise by lying face down on the floor.
  2. Straighten out your arms and then touch your knees down to the ground or floor.
  3. Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  4. Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  5. Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  6. After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
  10 Burpees
  1. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  2. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  3. Lower your chest to do a push-up. Bring your chest back up.
  4. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
10 Second Plank
  1. Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  4. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  5. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  6. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
10 High Knees
  1. In basic high knees, you need to stand still with your feet hip-width apart.
  2. Pull your right knee towards your chest and keep it there for 3 seconds.
  3. Now move it back to the original position and then repeat the step.
  4. Now do the same gesture with the left knee.
10 Lunges  
  1. Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abdominal muscles inward and upward.
  2. Step forward with your right foot approximately 2 or 3 feet (0.6 to 0.9m). The taller you are, the further you will need to step forward. Keep your back straight as your body moves forward.
  3. Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
  4. Bend both of your knees at the same time. The aim is to make both of your knees stop at a 90 degree angle. Make sure your right knee does not go over your toe line.
  5. Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
  6. Push off of your right heel to rise. Return your right leg to its starting position. Repeat with the left leg.
  10 Butt Kicks
 
  1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
  3. Return to start position to complete one rep.

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