10-Minute Total-Body Strength Workout

Hi, I'm Chris Freytag with "Get Healthy U TV". And I have a total body, 10 minute strength workout for you today, using dumbbells. This workout is brought to you from our friends at Crispy Green. We love Crispy Fruit Snacks, they are an amazing snack for refueling. Now they're basically a healthy, better for you snack. It's a 100% freeze-dried fruit, not dehydrated. So that means they're crispy, not chewy. There's no added sugars, they're non-GMO. I love them for myself, but they're great for your family, they're great for your kids. They're on the go. So keep that in mind. Today's workout is all about strength because a lot of you ladies out there perhaps have put strength to the side. Maybe you haven't focused on it in a few years, or maybe it's something you're just getting back into and you wanna do more. Strength and muscle is the secret to metabolism. More muscle on your body, more calories burned at a resting heart rate. And the more muscle you have and the better you take care of your body, the more able you are for all your daily activities. Picking things up, putting things down, doing all the things you love to do. So let's get into it. I'm gonna guide you through 10 minutes of strength training. We're gonna do a very quick warm up, less than a minute and get right into our strength training moves. Here we go. Take your feet about shoulder width apart and give me a really nice, big, deep breath. One more, just getting that oxygen flowing. And then we're just gonna roll our shoulders back. Really what we need to do is wake up our joints. Joints are where the two bones come together, so you wanna wake them up so that you are ready to strength train. Big shoulder circles, wake up that ball and socket joint, and then bring 'em the other direction right here. Beautiful, give yourself a couple of big hugs. You deserve it, doing something good for your body today. A couple of hip circles right here, another ball and socket joint that you wanna warm all the way up. Come the other direction. This way feels a little awkward, but it's good for you. Right there, we're gonna do a couple squats, just to bend the knees and the hips. Keep your eyes up and chest up, body weight squat right here. Breathe. Very nice. And we're gonna touch our toes. Yep, we're gonna come down and take your feet wide. Come all the way down. Just see if you can touch your toes, the floor right here. If you have to stop right here, it's no problem. Just open up through your wingspan on both sides. We're gonna do one more time on each side, right there. And then we're gonna get right into our strength training. Now I have 12 pound weights with me today. If you're brand new to strength training, maybe grab threes or fives. If you're feeling like, I can go heavy, it's only 10 minutes, then go ahead and grab something heavier than my 12s, it's up to you. I'm using a timer because we're gonna do each exercise for approximately 30 minutes. Instead of counting repetitions, what I want you to focus on is your form. We are gonna start with what I call squat to a high pull. This is a total body workout. So you're gonna squat down to pick up that weight. You're gonna pick it up, use your butt, all the way up through. So in a squat, you wanna make sure you're using your glutes, not over-using your low back, but you wanna pull it all the way up, chest up, head up, and pull that weight all the way up. Okay, are we ready? We're gonna alternate arms. Three, two, and here we go. So, pull it up. Then come down and switch arms. Now, keep your eyes up and chest up, in a good squat. So you lift. Breathe, and lower. I love it. Now, we're gonna do it into our second move, which is going to use both weights. We're gonna press both weights over head. it's a little more intense, so hold tight here. Keep going, it's 30 seconds of a squat to high pull. You can go faster or slower than me. Three, two, and one. Grab that second weight, squat thrusters. You're gonna pull your elbows forward, right there. Just let them touch your shoulders lightly, squat all the way down, and then press both weights up overhead, right there. Now, again in this good squat. Your booty, your hips are below your heart. Your heart is below your head. Power through your glutes right here. Boom. Keep your abs tight, and the power all the way overhead using your back and your shoulders. Right there, friends. And done. We're gonna do that again. Are you ready? I'm gonna give you a few seconds break to catch your breath. Get a drink of water if you need it. Are you ready? And three, two, and one. Here we go. Try it again. First time you're learning it, second time, you know what you're doing, you can really focus on form. Speed is really your own thing. It depends on how heavy you're going and how you feel. Now, if this is too low to come to the ground, maybe you're putting the weight on a small table or a step stool so you aren't having to come down so far. Keep going at home, and want you to keep going. This is not a squat. This is a squat. You gotta drop your glutes. You've got four, three, two, and pick up that other weight, transition to your squat thrusters. This is such a move of power. Good job, friends. Right there, come on, second time through. We're only going through these exercises twice. This is only 10 minutes of strength. You can do this. Yes you can. Yes you are. Be kind to your body. Breathe, and four, three, two, moving on. We're gonna go into a pushup. Now, a pushup is a sign of strength, but if you are new to pushups, I am going to give you several modifications. Here we go. Starting on our toes. If you're doing a full pushup, I will give you those modifications. Three, two, here we go. Pushup down and up. Down all the way, and up. Now, you're leading with your heart. If you're on your knees, try to open up your hips, down and up. I don't care how fast you're going. I want you to really focus on that pushup. In a good pushup, keep going. Don't let those elbows come out to the side and spread your neck. You want those elbows behind you, so that your neck is relaxed and you're using more tricep. You got three, two, and one, stretch back. We're gonna add a T plank to our pushup, do the best you can. Here we go. So here's a pushup. Here's a T plank. Open all those upper body muscles, and your core muscles. I'm gonna show you the modification. Hold on here. Here's the modification. Down on your knees. One knee down in that side plank, right there. Yes you can. Come on, lead with your heart in those pushups. You've got it. Woo! Come on! One more on your side. Let's go. Breathe. And done. Take a breath. Woo. You got it? We're gonna do it again, second set of pushups. You can do this. If you need to start with your hands on a chair or against the wall, that is fine. Three, two, one. Let's go. Just pushups, right there. I'll just fall behind you. No shame in the modified game, my friends. If you need to bring those knees down. If you need to put that butt in the air, whatever works. If you need to put your hands on a table. Just work on it. The stronger you get in those pectoral muscles right here, your chest and your triceps, the stronger and more capable you will be. In four, three, two, add your T plank. Let's go. Right there. Breathe. Come on. Go for it. Do the best you can. Modify it any way that you need to. I love it. Come on. Woo. Give me one more on each side. One more on each side. Pushups are such a sign of strength. You've got this. And last one. And there we go. I am super proud of you. Awesome job. Moving on. We're gonna lunge with a mid-back row. Are you ready? So we're gonna reverse-lunge, I'll turn sideways so you can see me. Reverse-lunge. Pull those weights back, at the hip you're squeezing your shoulder blades together. Come up, in three, two, one, let's go. You lunge, bend both knees, row, and up. You alternate legs, row, back up. You lunge, row, back up. Good, just slightly hinged at your hip flexors. Nice job. I'll turn to face you. Keep going, team. Yes, you can. Right there. Go. Come on. Lunges require a little extra balance. That's what I was trying to say. So you gotta keep those core muscles engaged. Let's go. Three, two, and one. We're gonna put those weights down, side to side, lunges. Side lunges. Are you ready? Bend that one leg, come up to the center. Bend that one leg so you're pushing off that butt cheek. One side. Now I'm reaching for the floor, keeping my chest lifted, my chin up. If you can't touch the floor, no shame in the modified game. Touch that knee. No ego, amigo. Believe in yourself. Come on. Right there. You got it. Three, two, and one. We're gonna do it again. Are you ready? Lunges and rows. Come on, team! Catch your breath. I'm giving you about 15 seconds for breath catching, in four, three, two. Here we go. Reverse-lunge, row and back. Bend both knees, abs tight. Pull back, come on, team. Boom, right there. I love it. The stronger you are, the more confident you feel, the more capable you feel. You're building bone mass. You're improving your metabolism. So many things improve when you add strength training to your weekly regime. If you gotta do it, it's not what you do once, it's what you do often. Here we go. Last one. Put it down, and side lunges, right here. Side. Bring it to the center. Now, if you wanna take it up and add a little jump shot right there. There's your bonus. There's your bonus, right there. Come on. Push it, you've got it, just one more. Woo! Let's go! And done. All right, here we go. Tricep and core. All right. So, grab your weights. We're gonna roll up and do a tricep overhead-extension. Here we go. So grab one or two weights. Roll up, strong, long spine. Give me three triceps right there. Roll down. Let's go. Join in. Roll up, abs are tight. Give me three triceps right there. You got it, baby. Come on. And down. Roll up. Let's do it. Come on. Awesome job. This is your last one. We are not doing two of each of these because we are running out of time. I'm super proud of you, nice, long spine right here. Abs are tight. Boom. Put it down. Here we go. Plank for the win. Right here. This is it. Gimme a forearm plank. Now, planks are a sign of strength for those core muscles. You are gonna pull your hips into alignment, shoulders away from the ears, no hunching through your back. No sagging through your low back, shoulders over the wrists, elbows, nice and relaxed hands. Breathe. Here's your modification. No problem. Maybe you put one leg down, two legs down, you tell me. If you've gotta put that butt in the air, put that butt in the air, but you do not give up. Hold on for five, four, yes you can, three, two, and there you go. And that my friends was 10 minutes of strength, goes by quick, doesn't it? Touch your toes. Always feel free to stretch a little extra if you need to. No problem at all. And when people asked me, "Chris does 10 minutes work?" I always ask, have you ever tried it? Because 10 minutes can rev your heart rate, can help you feel energized, can use your entire body muscles, Right there. Get the other side. I'm gonna recommend that you stretch some more on your own if you have the time. Right there. We're gonna touch our toes. Right here. Aw, that feels awesome. Roll up one vertebrae at a time. Get nice and tall. Thank you to Crispy Green. Thank you to you at home joining us. Check out all of our other 10 minute free workouts that we have for you, and have an amazing day.