10-Minute Total Body Firm Up

Hi, there. I'm Chris Freytag, founder of "Get Healthy U TV." And today, I have for you a 10 minutes total body firm up workout. Now, it's gonna be circuit stuff. I call it five, 10, 15 circuits. We'll do five of exercise A, followed by 10 reps of exercise B, 15 repetitions of exercise C. And then we'll repeat it all once again. Let's start with a quick warm-up. We're gonna move fast and furious. You need to set of weights. Go heavy if you're willing, and a mat, let's go. Inhale up. Exhale down, good, just two big deep breaths. Ah, good, roll the shoulders back. Relax your neck. Ooh, we are ready to work it hard today. All right, big hip circles. So just release those hip joints. We're activating our joints, mobilizing our muscles right here. Give me one more on each side, there we go. Couple of squats down and up, eyes up, chest up. So we're waking up that booty right there. We're gonna come all the way down. Hold it down low, hold it down low right here. So you just kind of sit into that squat. See how your hips feel, move a little bit. I want you to roll up, roll up, and give me a couple of jumping jacks. Let's go, five, four, three, two, one. That is a quick warm-up. Okay, here we go. So five and the first exercise is five push-ups, followed by 10 squat curl press, followed by 15 overhead shoulder presses. I will help you, and I will count. Now, in your push-ups, you have three positions. Position one, hips up. Position two, hips in alignment. Position three, on your toes, yeah. With any of these three, I want you to let those elbows drape behind you. Keep your shoulders away from your ears. Here we go, team. One, Two, count them out, you can do this. Three, yes. Four, five. Push-ups are a sign of strength, way to go. Pick up your weights. Squat curl press, 10 of them. Here we go. One, eyes up, chest up. Get that bicep curl. Two, you got it. Three, come on. Four, nice. Five, breathe. Now, I'm moving pretty quick. Try to stay with me. Six. All depends on how heavy your weights are. Seven. Come on, eight. Nine, oh yeah, baby. We've got this, and 10. 15 overhead presses, are you ready? Turn those weights, go, one. Two, abs tight. Three, don't arch your back. Four, five, six, seven, eight, totally fatigue. Nine, 10, come on, we can do this. 11, 12, 13, yes! One more. And there we have it. That was round one, okay. Round two, come on down to the floor with me. I want to see those push-ups. Here we go, team. Ready? And go for it. One, two, three, four, yes, you can, come on. Five. Beautiful. Whoo! I'll tell you those push-ups are always tough. Here we go. Ready? One. Curl it up. Two, beautiful. Come on. Three, eyes up, chest up. You want to sit into that booty. Squeeze those glutes. Come on, number five. You got it. Let's go. All right, here comes number seven if I'm counting correctly. Yeah. Eight, hold it up there. Nine, deep squat. You can do this. And number 10. Okay, 15 overhead presses. I'm calling this the finisher for this circuit. One, two, three, four, five, six, I have to concentrate, it's getting hard. Seven, eight, nine . Here come five more. Breathe. Two, three, four, five. Yes, you did it! I've got 12 pound weights. Man, those are heavy, that felt great. Let's move on to the next five, 10, 15 circuit. Okay, here we go. Come down. And actually, we're gonna start standing up, grab one weight. Tricked ya. Okay, we'll start with the squat front raise. So five of them. Squat down deep, front shoulder raise up to eye level. That's one, two, three, four, very nice. Five, now we're coming down. Renegade rows. We're gonna work that entire core body as well as pull into our back. Let that elbow come past your hips, Shoulders relax away from the ears. Position one, right here on the knees. Position two, wide feet on the toes. 10 of them, one, two, yes, you can. Three, pull it up. Four, five, six, yes. Seven, eight, keep your abdominals tight, hips down. Nine, and 10 in one long linear line. That was fantastic. 15 jump lunges. Now, if you don't want to do jump lunges, do reverse lunges. Here we go. One, two, bend those knees. Three, four, five, six, seven, come on! Eight, nine, 10, oh! 11, 12, yes. 13, 14, And that was round one. Here we go, grab that weight. Squat and front raise, five. Are you ready? Let's go. One, two, three, four, five, I love it. 10 renegade rows. Are you with me? My friends, let's do this. Pull that body into alignment. So I don't want you here. I want you here. One, two, come on. Three, row it. Four, five, six. Strong! Eight, you got two more in you. Two more. Whoo! Here come those jump lunges. Are you ready? 15 of them. Start on the other leg this time. If you want to even it up. Here we go, one, two, three, yes, come on. Here's number six. Seven, eight, nine, 10, yeah! Come on 11, keep those abs tight. 12, 13, 14, and whoo, baby, that's 15. All right, we can fit one more circuit in. 'Cause you guys are strong. If you have water, feel free to take a drink. Army crawls are first. Five of them, followed by bicep curls, and good old jumping jacks. Here we go. Position one, position two, position three. You pick, no shame in the modified game. Let's go, here's one, two, three, down, down, up, up, four. Come on. Five, whoo! Great job. Let's go to bicep curls. Pick them up. Gimme 10. One, two, elbows are in tight. Three, go heavy. Four, five, lift them up there, elbows in. Six, strong. Seven, eight. Come on, baby. Nine, and 10. If you believe in yourself, you can do it. 15 good old jumping jacks. One, two, three, four, five, come on, seven, eight, nine, 10. Option right here, 11, 12, low-impact, 13, 14, 15, whatever works for you. Man, oh, man. Here we go, last set. You guys ready? All right, army crawl, five of them, come on. Stay with me right here. Long linear line. Abs tight. Ready? Let's go. One. Come on. Two, down, down, up, up. Let's go, three, oh yeah. Four, come on. Five. Whoo! And you did it. 10 bicep curls. We can taste the finish line, it's coming. Are you ready? One, two, three, slow and steady. Good, you want that full range of motion. Six, all the way down, all the way up. Seven. Are you going heavy enough? Eight, you should feel some fatigue. Come on. Right there. And the finisher for this one, 15 jumping jacks, go, one, two, three, four, five, yes, six, seven, eight, nine, 10, bringing it around, 11, 12, 13, 14, 15, boom. And that's what we call a quick total body firm up. Nice job. All right, let's cool it down just for these last few seconds. If you need to stretch a little bit more, you can. Take a deep breath up again just like you did in the beginning. This time, I want you to come over and touch your toes if it feels okay. All right, touch your toes if it feels okay. Drop all the way down. Beautiful. And let's go ahead and drop our seat down. And we'll bring those heels together. Right here, open through those hips. Great job. You know what? In 10 minutes you can burn some calories, get your muscles working, feel accomplished, gain some energy. So I'm really, really proud of you. Touch your toes right there. Just pull nice and easy. You lean forward and feel that nice stretch through your low back and through your hamstrings right there. Again, if you need more stretching, please do so. Otherwise, I am super proud of you. Thanks for joining me on this 10 minute firm up.