10-Minute No-Jumping Strength

Duration: 15:01

If you are looking for a low-impact, high-results workout, then this is the one for you! In just 10 minutes, this workout will focus on strength training, form, and control while activating your muscles and giving your joints a break with no jumping involved. For this workout, all you will need are a set of light and medium/heavy dumbbells. Trainer Sam Cameranesi will be using eight-pound and twelve-pound dumbbells throughout today’s workout.

In this 10-minute workout, trainer Sam Cameranesi will walk you through the basic movements of each move first. As soon as you’ve spent some time perfecting the movement, you will add another movement onto the base move that requires more muscle groups. For example, starting with the lower body, your basic squat. The basic squat then becomes a squat into a lunge (forward or reverse, you get to decide). But don’t worry, you’re not quite done there. Build again one more time, and this exercise will become a squat into a lunge with an overhead press. That’s right, the final progression becomes a total body movement that also includes more core engagement.

This no-jumping strength workout is a total body workout. Sam will work each body part to fatigue. Starting with a lower-body progression, you’ll work the quads and glutes before moving on to an upper-body series. Once the upper body has been fatigued and a few different muscle groups have been worked, it’s time to hit the lower body in a whole new way! The upper body will be worked again, and we will end with a little bit of core work. But don’t be fooled! The end isn’t the only time you are getting core and abdominal work. Throughout this workout, by working single-sided movements with the dumbbell, you are forced to use your core muscles to find balance.

Throughout this low-impact strength training, the goal is to focus on proper form and alignment to ensure proper engagement and use of the muscles. While maintaining low impact on the joints, you will be surprised to see how high you can get your heart rate up! Just like that, in 10 minutes you are going to work up a good sweat and feel the burn without doing a single plyometric movement!

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