10 Minutes full-body workout without gym

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10 Minutes full-body workout without the gym


Life isn’t easy when you’re busy, I know.

Going to the gym is time-consuming, what with

all that getting there, working out, and going

back.


So if you’re not keen on wasting your

time on the road, I’ve got something for

you:


A 10-minute, full-body workout without

any equipment what so ever.

All you need is

a mat to make you comfier on the floor.

Surely you have one?

Without any further ado let’s get started with



1. Jumping jacks:


These are a great warm-up and a nice cardio

exercise to get your blood pumping before

strength training.

If you don’t feel like


going for a run, jumping jacks will do the

trick just as well.

Stand straight with your feet hip-width apart

and arms along your sides. Now jump up, bringing


your feet apart and raising your arms to clap

your hands overhead.

As soon as you touch


 the floor, jump up again, getting back in to

the starting position.

Kinda like at a pop

gig.

Do this exercise for a full minute, then immediately

get on to the next one.

It’s important not

to rest between the exercises in this workout


to make your muscles engaged for the whole

time.


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2. Pendulum lunges:


These are your basic lunges with a twist

you don’t just do them forward or backward,

but both ways at once.

When you do them like

this, you engage your hips, thighs, and glutes

from all sides, making it all the more effective.


Stand straight with your feet together and

arms along your sides.

Take a step back with

your right leg and land on the ball of your

foot.

Now bend your knees and touch the right


one to the floor, while keeping your core

and glutes engaged.

Don’t bend in the waist,

it’ll create unnecessary strain in your

lower back and ruin the exercise.

Now push yourself up and forward, straightening

your left leg and swinging your right one


forward in a pendulum motion. Without stopping

at the standing position, step forward on

your whole foot and bend your knees again,

this time touching your left knee to the floor.


Again, keep your core engaged and your back

straight. Push yourself up and backward into

another rep.

All in all, it should look like

the most hesitant spring steps before a run

ever.

Repeat this move for 30 seconds, then switch

your legs and have another 30-second go with

your left one. 


3. Pause squats:


This is an upgrade to regular squats that

add some static load to the dynamic one.

Your

quads, hamstrings, and glutes will burn and

you’ll love it.

Stand up straight with your feet shoulder-width


apart. Lower into a squat, bending your knees

and pushing your buttocks out.

Keep your back

straight and don’t lift your heels off the

floor.

Just imagine there’s a chair behind


you and sit on it  just don’t forget

it’s imaginary, though.

When you’re in


a squat, stay still for three seconds.

Feel

the absence of the chair! Then, finally, get

up into the starting position and do it all

over again.

10 reps should convince you there’s no actual

chair.




4. Mountain climber twist:


We’re going up! This exercise will train

your core, abs, and to a lesser extent your hips.

Get into the push-up position with your palms

on the floor right beneath your shoulders,


and your lower body propped on your toes.

Bring your right leg to your chest, twisting

your core at the same time, and trying to touch

your knee to your left elbow. Put the leg


back down and repeat with your left leg and

right elbow.

Overall, imagine there are steps

you’re going up, but you’d like to do

it in style.

Full 30 seconds of this catwalk will do the

job.



5. Burpees:


Admit it, you’ve just rolled your eyes!

Don’t do that, please.

What kind of work out

it would be if there were no burpees? They’re

fast and furious, engaging almost your entire

body and adding that much wanted cardio effect

to the bunch.


Anyway, let’s refresh it in your memory.

Stand up with your feet hip-width apart, then

bend your knees and put your hands on the

floor.

Kick those legs of yours behind you

to get into the push-up position and do just


that! I mean, bend your elbows until you touch

your chest to the floor and then push your self

back up in a powerful move, simultaneously

bringing your legs under your body.

Push with


your legs to propel yourself up, straighten

up and raise your hands in the air.

When you

land, immediately go for another rep. That’s

a burpee for ya!

10 times will be just fine.



6. Blast off push-ups:


Here comes the serious stuff! Where regular

push-ups only train your shoulders, triceps,

back, and chest, blast off variation goes

much further: it makes your whole bodywork!

Add the abs, hips, and glutes to the muscles


I just mentioned  it’s a real work out

machine!

Start off in the standard push-up position,

placing your hands right beneath your shoulders


and your feet on tiptoes.

Lower yourself to

touch the floor with your chest, then push

yourself back up.

Now to the interesting part:

when you’ve returned to the initial position,


bend your knees and push your buttocks back

until you almost sit on your heels. Your hands

should remain on the floor where you put them,

your back must stay straight, and your abs

tightly squeezed.

It’s basically a love

 child of a squat, a burpee, and a push-up.



Return to the initial position again and repeat.

If you want to add some more hardcore to this

exercise, you can push yourself up at the

back movement and make a jump with your arms

raised to the ceiling. This way, you’ll

 burn your thighs and glutes  that is, if


you’re not tired of engaging them yet.

If

you are, just take it easy and do it like

I told you earlier.

How about 10 reps for blast off push-ups too?

I think it’s quite enough.




7. Diamond push-ups:


 in fact, push-ups are quite a versatile exercise

if you know how to do them.

This variation,

for example, engages your biceps much more

than the regular one. Who needs dumbbells

when you’ve got everything you need just


under your feet?

I mean, the floor?

Get into the regular push-up position first

with your hands right beneath your shoulders

and blabla.

We’ve done that several times


already, you know what to do, right? Now move your

hands closer together until your forefingers

and thumbs touch, forming the shape of a diamond.

Bend your elbows and lower your body to touch


the floor with your chest. Keep your back

flat, and make sure your arms are as close

to your torso as possible.

Keeping your elbows

apart will shift the strain and your biceps


will get less fun.

Now push yourself back

up and repeat.

Do 10 reps here as well.



8. Back extensions:


You don’t want to forget about your back,

do you? This exercise looks ridiculous but

it’s awesome for your lats, which are the

largest back muscles, as well as your abs

and even lower back.


Lie on your stomach face down with your legs

straight and your arms along your body. Try

not to squash your nose on the mat.

Now squeeze

your abs and lift your head and shoulders


off the floor. Keep this position for a couple

of seconds and get back down.

Repeat this for 30 seconds and get ready for

the last exercise of this set.



9. Triceps dips:


Yep, triceps are the last muscles in this

full-body workout and you can target theme

with dips. All you need is a couch

or a chair, or any elevated surface for that

the matter even steps will do if they’re


high enough.

Sit on the couch and place your hands at your

sides, grabbing the edge tightly with your

fingers. Slide your butt from the couch and


prop yourself on the heels, keeping your legs

 straight, and the hands still there on the

edge.

Make sure your elbows are straight,

as well as your entire body from shoulders


down. Now bend your elbows at a right angle

and push yourself back up. That’s it one

rep’s done! As simple as that.

Now repeat

it 20 times, and you’re free!


Okay, so this is a workout for almost every

muscle in your body, and it only takes 10

minutes a day. You can do it every other day

without any harm because it only uses your


body weight and doesn’t strain you too much.

Just don’t forget about a good old warm-up

before you start well, jumping jacks are

there for you, so good training to you!


By the way, before I forget, you can also

add your own exercises and variations to this

list, or just increase the number of reps

for each of the ones, I told you about today.


It will make the whole routine a bit longer,

but it’ll bring you much more benefits later.

And you’ll still not need to go to the gym,

so time will be well spent!


What other exercises would you add to this

full-body workout? Let me know down in the

comments! If you learned something new today.


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