10-Minute Low-Impact Circuit Workout

Hi there, my name is Chris Freytag and I'm ready to do a free, 10-minute, low-impact, circuit workout with you to get your muscles moving and burn up some calories. So grab a mat, grab some water, and join me now for this fun and energizing workout. All right, so like I said, it's going to be low-impact circuits. It's going to be easy on the joints, but challenging on the heart-rate and the muscles. Here's what we've got: Three different exercises, 30 seconds each, we'll do the circuit twice through, then we'll take a break. We're going to do three different circuits in 10 minutes. So get ready. All low-impact. Let's begin with a really quick warm-up for mobility. So take a big deep breath, inhale up, and exhale down, give me one more, big deep breath. Come all the way down, beautiful. And relax. Let's paddle those arms back. Shoulder mobility, we're going to wake up the ball-and-socket joints, right here. And then let's take it the other direction. Bring it this way. Just let those arms flow. Beautiful. Give yourself a great big hug, right here. Awesome! Let's do some hip circles. Again, ball-and-socket joints, so external rotation. Just rotate like you're going over a small hurdle. Just lift that leg up, and then other direction, right here. Bring it in, internal. Beautiful, awesome! Let's get a few squats in right here. All the way down, all the way up. Sit in that imaginary chair. We're going to work every muscle group today. One more squat. Give me a lunge back with your right leg, arms up. Just pulse it right here. You're opening that hip flexor. Extending through your back extensors. Other leg, right here. Beautiful! Breathe. Awesome, and then let's just do a couple of torso rotations. So right here, elbows are in, look behind you. Wrap that ribcage. Beautiful couple of high knees. And I think we are ready to go. All right. Here we go, team. This is what we're going to do, those low-impact circuits, three exercises in a row, two times through. Are you ready? First exercise involves a squat. Follow along with me, here we go. And you're going to squat down low, come on your toes, back down and up. Squat, on the toes, down, and up. So you really feel your calves Engage, make sure you're breathing, all the way down, up. In a good squat, you want to have your hips below your heart, your heart below your head. C'mon, give me a couple more right here. Squat all the way down. Lift, lower, good, one more! All the way down, on those toes, down. Next exercise. You are going to squat, lunge back right leg, squat, lunge back left leg. So you're alternating. In a good lunge, you're on that back toe, back knee points down keep that front knee tracking over the shoe. And again, we're lifting those arms, so that we extend through our back extensors, abs are tight, all the way down. This workout involves no external weight, it's just you, and your body. C'mon, give me one more. Right here, breathe, beautiful. Third exercise, here we go. Four big jabs, two squats. So no jumping in this workout. It's all low-impact, but again, you're using full range of motion; you are going to feel it. 30 seconds for each exercise. C'mon team, right here. Four big jabs, through those arms, two big squats, keep it coming. Right there, breathe, awesome. Yes, you can today. Here we go, and right back to the beginning, here we go. Second time through, squats, on your toes, down and up. Squat, toes, down and up, you're getting that little calf raise in there. Isometric hold, working those legs, whoo! Right there, beautiful. Keep coming. Down, on the toes. Awesome, this is our second time through. Hands are out for counter balance. That's up to you. Right there, c'mon, give me one more, Yes, you can. Right here, and release. Squat and lunge, squat, right leg back, right there. Squat, left leg back. Now, if you're starting to to feel like your heart rate's going up, that is awesome. You've got it. A little heart rate is good for you, gets that cardio health going, right here. Alternating those lunges, keep those abs tight, chest lifted, c'mon, you've got it. Beautiful. Nice, last one. Four jabs. Here we go. One, two, three, four. Two deep squats, get down low. C'mon. Four big jabs, Two deep squats. Beautiful. Use your booty. Come on. Ten minutes works. If you really put your mind to it, Ten minutes works. Right here. All the way down. Punch it. Come on, baby. You got it. Awesome. Easy on the joints, challenging on the muscles and the heart, Like I said. One more time through right here, and, Done with that first round. Beautiful. Walk it off a little bit, swing those arms, we're going for that second circuit. All right. So, We're coming down the mountain. We're gonna do pushups. Now, I want you to know that pushups are all about bringing that chest all the way down. Full range of motion. If you need to be on your toes, if you need to be on your knees, that's no problem. If you go on your toes, I'm proud of you. You see what you can do. But don't scrunch your shoulders. Let those elbows fall behind. We are starting. In four, three, two, one. You're going to give me a pushup, all the way down, all the way up. Reach with both arms. Keep those hips in control, hips and shoulders face the mat. Lift. Here is your option: drop your knees. This is no problem. If you are a newby to pushups, drop those knees. Let those elbows fall behind you, no scrunching of the neck, you've got it. Come on. Pushups are such a sign of strength. You can do this. Three. Last one, hold it here. Second exercise: Army crawl. Down down, up up, toe tap right, and left. Beautiful. Down down, up up, keep those abs engaged, Hips and shoulders face the floor. Beautiful. And you can imagine what your modification is. Drop to your knees, no problem. Try to come up to your toes for the toe-taps. This is your modification. Come on, I'm proud of you. Let's go. Right here. Down down, up up, right there, and, Stand up. Third exercise. Here's what it looks like: Skate to the side, knee lift. Skate to the side, get down low. Knee lift. We're getting that heart rate up, usin' our whole body, right here. Skate to the side, keepin' it low-impact. Excellent. Right there, c'mon, get down low. We'll use the second side on the second-time through. I love it. Right there. Come on. Breathe, and We're ready for that second set. Oh, baby. Here we go, pushups. Do it! Down, shoulder reach. You've got it. Full range of motion. All the way down to the mat, all the way back up. Yes, you can. Right here, you are strong. Taking care of your body feels so good, builds confidence, keep it coming, on your knees is totally an option, Whew--right here, and last pushup, Army crawl. Here we go, team. Down down, up up. Toe tap. Exercise two: Each of these exercises, we're doing for 30 seconds. Think about it--you can do anything for 30 seconds. Let's go. Whew! Keep that spine long, abs tight, dropping to your knees is your option. Keep it coming. Whew! Breathe, you've got it, one more time. Here we go, down down, up up, toe tap, stand it up. We're gonna skate to the other side. All the way down. Knee lift. All the way down. Knee lift. You've got it. Come as low as you can. Breathe. Nice! Feeling' good? Come on. Looking' good. Talk to yourself. You can do this. Come on. Almost finished with this circuit. Drive that knee. All the way up to your chest. Right there. Five, four, three, two, one. Done with that second circuit. You are awesome. Keep it coming. We have one more circuit. And here's the good news--we're only doing it once. So, three exercises, 30 seconds each. We're starting with our oblique burners. Heels are in, toes are out. This is your waist whittler. And I want you to be against a sheet of glass. So don't lean forward. Stay right here, chest lifted, Ready? We reach for the back of that calf. And, let's go. Tip it over, reach. Reach. It's just 30 seconds. Come on. You are not tired - you are inspired. Let's go. 10 minutes works. Just fit it in any time you can. Now, as you are keeping those abs nice and tight, You're also using your inner thigh. And keep those knees tracking over your toes. Keep it coming', come on. You've got it. Five, four, three, two, and, one. Beautiful. Come down to the mat, roll back, four punches. So, abs are tight. Roll, come up, four punches right here. Let's go all the way down. Use those core muscles. Four big punches. You got it. Come on. We're hitting everything today. When you punch, you use your shoulders, arms, and back. Hoo! Beautiful. Come on, go for it. Right there. One more. Let's do it, one more. All the way down. Punch it. Last exercise. Crab crawl. You get your butt up off the ground. You go one, two, three, on four it's opposite hand to toe. One, two, three, and four. We're using those arms. We're using our core. Come on. Finish strong with me. You can do this. It's only 10 minutes, low-impact. This is our last exercise. Go for it whew! And, you, are, done! I am so proud of you, that was fantastic. Let's quickly stretch. Give me a figure four. One foot over the top, and breathe, press your chest, nice long spine, feel this through your hip, that was fabulous. Starting your new year off right with healthy habits--other side right here. Just breathe. Thank you for joining me today. That was super fun. Let's sit up tall and touch our toes, Just come forward, abs tight, stretch through your low back, stretch out those hamstrings, whew! Good. Give me a side stretch right here, Awesome. Just lift up and out of your waist, and then the other side, just stretch. That was fantastic. Thank you for joining me today. I hope you feel energized after that 10-minute workout, and I hope you come back again, real soon.