10-Minute No-Jumping Strength

Good morning, Get Healthy U TV. My name is Sam Cameranensi, and I'm going to be your Get Healthy U TV trainer for the next 10 minutes. We have 10 minutes of "No Jumping Strength". Yap, You've heard it, no jumping. So we're gonna be focusing on strength today. Low impact on the joints, does not mean it's not going to get your heart rate up there or we gonna be low impact on the joints. Really focusing on your control with the strength building, exercise that we have today. So, today what you're gonna need is a probably medium to have you set a weight, and then maybe a lighter set. I have with me, 12ths and eighths, with the shoulder injury the eighths are just mid perfect. For one of those movements that I have planned for us today. So, we're gonna start with a little bit of a warmup reaching, find the bottom of your squat, hands go overhead, reach those arms down, waking up that body. Right? So we're just gonna do a quick warm up today because we have 10 minutes, right? If you need a little bit more of that warmup then take a few seconds, right? Warm up your body a little bit more before you're ready to move and grow, right? now, switch arms. One arm comes forward. Swing the opposite arm, right there waking up those shoulder joints because we're gonna be working on those. Flap your arms a few times, right here. Good, we're gonna walk our feet together. Hands go overhead. Reach those harms to the ground. You're gonna walk yourself into a high plank. Just hold it there for a second. Good, now you're gonna bring one foot, opposite hand, reaches up toward the sky. Bring that hand back down to the ground. Find that high plank and stretch opposite foot comes forward or reach that arm to the sky, press it back down. Do one more, both sides. Opening up those hip flexors, press it back one more just like that. Good, hold that high plank. You're gonna draw your knees down this center for a few mountain climbers, waking up that heart rate, waking up the backside of your glutes. you got four, three, two, and one. Walk your hands back to your feet. Open up your feet. Find the bottom of your squat. Just waking up those hip flexors a little bit more good, right there. Roll your body up, a few squats to get us started. And then we're going to rock and roll for those 10 minutes right here. Good, gimme four more squats like that, reach those arms overhead for the last three. Yes, two and one good, we are ready to start your 10 minutes. So, right in this first movement we are going to need one weight. You're gonna front rack the weight on your shoulder, Opposite hand comes out for a little bit of that stability. We're gonna start with single arm, front rack squat. Join me in three, two, one. So, butt goes back. Find the bottom of your squat. Stand back up. We're gonna be adding onto this. So, one arm seats in this front rack position the entire time you keep going I'm gonna face you. So, butt goes back, just these tall, right? We're not leaning our chest forward. Chest is lifted as you send your butt back, you keep going right there. Good, I'm gonna come face you again, right here. We're gonna add onto this movement. Give me two lift, two more like this, last one. Stand up, now give me one squat and one forward lunch right there. Front squat, lift, one forward lunch, right there. Now, if that does not feel good on your joints maybe you give me a back lunch. So you step back, or whatever works for you but I need you staying on that same leg. Now we're adding on again. Yes. Squat, low, press high. Keep that arm overhead as you launch forward. So now, we're working a lot of muscle groups together. Yes. Total body, shrink pork here. Are you feeling this in your legs? Yes, I hope so. Core stays tight, Spine stays long as you find that 90, 90 launch. Can you give me two more? Yes, you can, one right here, step forward or back, last one right here. Breathe, good drop that weight Switch arms, front rack position with the opposite arm. Here we go, yes more legs. It's down, and up right here. So, starting with just the quads the glutes in your squat right here. We're focusing on chesting tall, but going back you find your own pace, right? If you ever need ditch the weight altogether. Yes, right here. Opposite arm out, for a little bit of that stabilization. Can you give me one more we're adding on, right here, squat low. Yes, keep that arm in that front rack Position. Find the low squat. Now I'm gonna drop my weight, to show you from the side. Right? Is one squat, right here, step forward. You should be in that 90, 90 lunge. Step back, no. If you would like, step back with that leg. Every single time you're choosing the same leg to come forward. Last one, that we bring in that overhead press, it's down. Press up, step forward and back, down. Press up, heart rate coming up, and we're not even jumping. Yes, right here, You've got this two more, down, up, step forward, down, up, step forward. Grab both set of weights, we're gonna move it on down to the ground for renegade row. So, you're gonna find a high plank position. Join me right here. You row, down, row, down. Now, if you need a few more seconds of rest, right? Take it and join me when you're ready. If you need, knees come down. Separate your knees just a little bit so that your hips come forward and they're not back here. Right? Hips are still forward. If you're on your knees, right here, working into that back, arms, chest, breathe. Right here, two more, each side. That's four, total. Give me one right here, last one. Now, here you know, row, tricep pick back, row and down, row, tricep kick back, row and down. I'll show you from your knees. It's one, press back. One release, row, press back, row release. Now notice whether I'm on my knees or whether I'm on my toes, right? Hips are not moving because you're engaging the core. Can you feel those triceps? I know. Stay with it, good drop it down. Pull high, you have one more, each side, right here. Good, stay with it, We're back to that lower body in three, two, one, stand up and upgrub one weight. We have asymmetric goblet squats. So, I want you to hold this weight right in front of your chest. You dig? one leg out to the side. So, I want a kind of, out to the side, knees out but you're super light in this side. All of your weight, is heavy on this front leg. You're gonna slowly squatted down one, two, back up, one, two. So this one is just here for that kickstand. And I need you staying in that front leg. Now again, maybe ditch the weight, maybe drop him out together. Or maybe you find a lighter weight, whatever, what's best for you but in this one I want you to try more a little bit heavier, yes make sure that you were just kick-standing that opposite leg right here. Good squeeze, two more like that. One, two, slow and steady. Last one, quickly grab your lighter set of weights. We're gonna stand back up same legs to the one that was working that was forward, We're gonna stay on it. You're going to lunge back and they're gonna swing those arms to shoulder height. So it's lunch and swing, join you right here you are strong. Now we're going to fatigue, this front leg. There are a little bit of a swing in your arms, but I don't want the movement to come from your arms helps you lift off in that front or working leg. Give me four, breathe, three. Yes you can, two, and one, I'm gonna stick with these lighter weight. We're gonna stay on that front leg. It is one deadlift forward, squeeze. And then if you have that balance, knee lift at the top here we go, one deadlift, press it back. Reset knee to your chest balance, yes you can, are you feeling that front working lag? I know right here. give me two more just like that, last one. You're strong right here, breathe. Awesome, ditch those weights. Grab whatever weight you used for the goblet squat. On the other side, we got that other leg, yes two legs, here we go. Kickstand the opposite leg, Again, little to no weights. You're balancing on that big toe, butt goes back in three, two, one, butt goes back down, two and up two. So, a little bit different, of a way to work our legs, just picks and or weight is heavy, through that front hill. Starting to get through that backside of your hamstrings and your glutes. You are strong, Stay with me. Breathe core stays tight. You have three more like that. It's down, to right here squeeze your glutes, two more, just like that working in that sweat, heart rate is coming up, and we're not doing any jumping. Drop those weights, grab your lightest, set of weights. If you need, right? Protect that shoulder. Again, you're stepping back into a lunch and then you're swinging those arms to shoulder height. No higher, here we go saying on that same working leg in three, two, one, step it back, swing forward, back. Swing forward, you keep going. I'm gonna face the side. So, on that lunch back, your tall. When you stand up, you are tall, right here. Good, working leg is the one in the front and all your weight is pressing through that here. Can you give me four more? One? Yes. Two. You've got it by net balance, three. Good, last one, stay on that front leg. Kick back, single leg, deadlift, one, two, pull it up and bring your knee in. Right? If you need to drop that leg for a second to kick-stand, find that balance, right by all means. Tap it on the ground. I want you to do what's best for you. Both hips square to the ground, in that single leg deadlift find that balance, core stays tight? Yes. Take your time, this one does not need to be fast. It needs to be solid and control. Can you give me two more? Yes, You can. One, two, right here. You're strong last one. I feel that outer right glue, yes stay with me, right here. Good, drop those weights. So, I'm gonna pick up my heavier weights again. We're moving on to those biceps. Yes, right here, so we gotta build muscle. We gotta break them down. We're going to start with bicep curl. We're gonna start at the top. So find new weight here. We're gonna lower for three up on one. It's three, two, one, up one, down three, two, one. Not using momentum. So we're using our strength right here in the biceps, good. Now it's down for two it's one, two, and up for two give me one, two, changing that temple or really changes up things in those biceps. the core is strong. so arms are never going behind you but you keep them in front of your elbows stay lifted, good. Right here, give me 10, single nine, yes eight, no swinging core is tight, seven, you've got six, breathe. You have five, four, fatigue in that muscle, three, you're gonna hold it at halfway in two, here we go, One hold it at halfway you pulse it, Or 10, nine, eight, seven, do not give up. You have a five, four, three, two, and one. Right there. drop those weights. We're gonna roll it onto, down to the ground. Finishing with a little bit of a core work here. So, we're going to start with one weight at heart center. You're gonna roll it back. You're gonna roll up and give me four twists one, two, three, four and roll it back down. Are you ready? Here we go. Roll, one, two, three, four, and roll it back down. Cores height, lean back all with your shoulders. Squeeze your inner thighs together. Now if you need, weight comes down, right? And you roll, from side to side obliques working, we can stay on the ground. Give me one more, just like that. Good squeeze back down, and up, one, two, three. Why don't you roll on over quickly. Find your plank position, and we're gonna hold it here for 30 seconds. So I want you to talk to yourself or you're feeling everything engaged here. Squeeze your belly button up into your spine, shoulder stacked directly on top your elbows. Inner thighs are Squeezing together. What do you say about 18 more seconds on the clock. Right? I got my watch right in front of me. I'm holding you to it. You have 12, 11, keep squeezing 10, nine stabilize. Right here, you have five, four. You are done in three, two and one, press on back. Find that child like paulse. Open up your knees a little bit. Toes come together at the back, right there. That was 10 minutes team, of "No Jumping Strength" work. You can get a lot done without jumping. Right. Heart rate came up, sweating it out a little bit. Press forward, find your table top position. I want you to reach one arm high, roll out that wrist just a little bit. Good, So we worked upper back, plant that hand back down to the ground. Opposite arm goes up, you worked legs a lot. Roll that wrist out, hand comes back down take a seat right here. We're gonna lengthen out our legs in front of you. I know I felt my hamstring and those single leg thigh. Reach your arms overhead, take a few minutes, right? To cool your body down, so hands reach to your toes, right? If they can't make, can't make it their hands come to your knees. Right? Stretch it out spine long enough, we don't want to roll forward. I'm going to keep that time long and trying to reach your hands forward. Good, right there. taken a few extra minutes if you need right. One minute of that cool-down isn't always enough. So, take the time that you need right here right now but that was 10 minutes of your "No Jumping Strength" work. Join us back here on Get Healthy U TV with more 10 minute workouts. We got yoga, we've got polaris We have other strength workouts. So check them on out. Have an awesome rest of your day team.