10-Minute Bodyweight Workout

Hello, welcome to Get Healthy UTV. I am Chris fry tag, and I have for you today a 10 minute body weight, travel workout. So perhaps you travel a lot for work. You're in a hotel or perhaps you're visiting your in-laws or you're on vacation. And you want that quick, body weight workout. I've got it for you today. Or perhaps you do a lot of cardio outside. You come home and you want 10 minutes of strength. I've got it for you today. Now, all you need is your body. You could literally be barefoot if you wanted to. And we are going to do six different exercises. We're going to see how many rounds we get in. We're going to go for repetitions today. So I'm going to be doing a lot of counting to help you out. Squats, lunges I'm going to do the Plyometric to get my heart rate up a little higher but you can always keep things low impact. You can squat with both feet on the ground. You can alternate your lunges while I'm doing the Plyometrics. So that's up to you. Okay team. Let's warm it up just real quickly and we'll get right into that workout. Here we go. So I just want you to get some motion in your shoulders. I remind you all the time those of you who work out with me but the warmup is all about mobility. It's about mobilizing the joints. And then after your workout, is when you work on flexibility and holding your stretches and really lengthening the muscles. Now I just went the other direction. We're just trying to get some mobility in the shoulders. Give yourself a big hug, right there. Let's come down into a squat come down deep and I want you to hold it right here. Get down low, then turn your toes out. Turn them out and then just move a little bit in your hips. Right here. Oh man, that feels good. Roll it up, through your back all the way up right there. Give me a couple of quick squats, knee elbows to the knees. Drive it down. Chin up, chest up in a good squat. Squeeze your glutes, right there. Give me one more, couple hip circles right here. So we're just going to take our legs up and over, like you're going up and over a big step stool again. Mobilizing the joints. That's our goal with the work, the warmer, right here. One more time going the other direction. This way. Internal rotation, right here. All right. We got to get going on our workout. Are you ready friends? Here we go. We're starting with lunges. I'm doing jump lunges, but again you can alternate your lunges. 15 of them. Are we ready? Here we go. Back. Knee points down. You're on your back toe chin and chest up one. Two. three, come on. This is eight. Nine. Perfect. That'll get your heart rate up. All right. 15 jumps squats or regular squats. It's up to you. Here we go. One. Two. Three. Four, Come on. This is number seven. Eight. Nine. 10, Come on. Man, that gets your heart rate up. Skater hops, so here's what we're going to do. We're going to skate to the side and add a single leg squat hop. 15 of them. Make sure you're breathing. Here we go. One skate and hop. Two. Three. Four. Hold your bounce five. You can keep this low impact. Let me go a little faster. You decide that's nine. Way to go team. All right pushups with a Jack. Here we go. I'm going on my knees. I'm protecting my right shoulder right now. We'll come up for a Jack. So it's push-up one, Jack your feet two, Jack your feet three, elbows fall behind you four, bring your chest down come on. Five. Let's go six``. You got it. Come on use that core. This is nine. Let's go baby. You can hear me breathing? Yeah. Three more. Go for it. Don't scrunch your shoulders. Come on. And that's 15. Okay, 15 sit-ups. Let's go team. Right here. One. Two. Heels on the ground. Scoop out your abs three. Oh man. I'm already sweating. Was that six or seven? Let's see, seven, I think. Eight. Nine stay with me. Round dose, scoop out those abs round your back relax your neck. Of course I lose track of my, number here. I think let's do two more. Ready to go. All right, here we go. 15 tricep dips. Now, you can put your arms on the back of a chair or a step, whatever works for you. If you want to get a little more range of motion one fingertips face in. Two. Three. Four. Bend those elbows behind you. Six. Seven. Eight. Nine. Awesome hand. That was round one. If you have a drink of water, take a drink of water. Not bad. Guess what? That was 90 exercises. We're gonna repeat it again. We'll be at one 180. You can do it. Okay, swing up those arms. Jump lunges again. You can just do basic lunges It's up to you for going for 15. Are you ready, start with the other leg this time to even it to here we go. Are you ready? One. Two. Three. Four. Five. Bonnet techniques. Eight. Nine. 10, come on. Nice job. Jumps squats, this is what really raises my heart. Here we go. Get down low, push away. One. Two. Three. You don't have to jump, do your best four. Six. Come on. Okay, we've got five more. Let's go. That was 15. Good job. How about skates hop? It doesn't take much does it? 15 skater hops. All right. That's one. Two, hold your balance. Come off the ground three, four go high. Five. Six, come on. You got it. We got 15 more. I mean five more. Sorry. Sorry about that. Give me one more. You guys are like, what's wrong with her? Okay, push-up Jack. We can do this. Now in a pushup, just remember, elbows fall behind you. So if your elbows are pointing straight out to the sides, you are crunching your neck and doing yourself a disservice. I was come behind, shoulders away from the ears. Power comes through the chest. Shoulders are the helper muscle, abs are tight nice long spine. Let's go team. Here we go, knees or toes. One, bam with the jack. Two, bam. Three, Bam come on. If you're on your toes, I am proud of you. Let's go. Come on. You got it. Come on. Okay, now we have five more. Right here this is number 11, go 12. 14, are you with me? Come on. Excellent. If you are going slower or faster than me, that's fine. Excellent, 15 sit ups. Now I have my hands in front, for counterbalance. You want to make it harder to put your hands behind your head? Scoop out those abs round your spine. Here we go. He'll stay on the ground. Don't use your hip plexus. Ready? One. Two, round that spine. Three. Four. Come on. Really work in those abs. Six. Seven, come on. Eight. Inhale, Exhale. We are down, to our last five. Let's go. You got it. Last one. Bam, 15 tricep dips. Let's do it. Are you ready? Fingertips facing elbows point behind shoulders away from the ears. Feet up. You can put your feet a little farther away if you want to make it more difficult. Are you ready? One. Two. Three. Four. Five. Six. Seven, bend those elbows. 10 good. You got it. That is, two rounds. That puts us at 180 exercise I am so proud of you but we're not quite done because it's a 10 minute workout we're going to throw some burpees in the finish. All right. 10 burpees my friends. So, you can add a pushup to your burpees. You can add a jump to your burpees. Do what you want. I just want 10 from you. That's not asking much. Alright, whatever you do do it well, if you don't want to do a burpee to fit, do 10 squats with me. Are you ready? Here we go. One. Come on. Two, if you want to add that jump, let's go. Three. Four. From the side, you're doing a nice plank. Five. Come on. Six. Let's go team. Seven. Eight. Nine. You got it. That wasn't so bad. Finishing with side planks and you are done. Here we go. Side plank. Come with me, 10 on each side. Down on your elbow. Shoulder away from the ear stack the feet or the bottom knee to the mat. Lift up, nice and strong. 10 dips. One. Two. Three. Four. Five. Six, you can do it. Eight. Nine. Hello obliques. Yeah. Other side. So good. Who says you need now or for workout? This gets your heart pumping. Stack those feet or bottom knee to the mat. One. Two, come on. Three. Four lifted. Five. Six. Seven. Eight. Nine. That was fast. That was fun. And you are done. All right. Just put your feet and bottle up a butterfly stretch. I am proud of you. Just pull forward a little bit you'll feel it in your low back. My heart rate was up. Feels good. Way to go everybody. You did over 200 exercises. So you can be pretty proud of yourself. If you stay focused for 10 minutes. It is great. Add this workout, a couple of times a week and you'll be getting stronger in no time. Need a little more stretching, please do so. Or perhaps try our 10 minute body weight stretch right here on GH UTV.