Mini 10-Minute Circuit Workout

Hi, I'm Chris Freytag. Welcome to this 10 minute mini circuit. Now a circuit means to string exercises together with no rest in between. So that's what we're gonna do for 10 minutes. It'll get your heart pumping, sweating a little bit and we're gonna use the total body. Let's start with a quick warmup cause it's really important to activate your muscles and to mobilize your joints. So take your feet about hip width apart, just take a couple big deep breaths up, inhale and exhale. And then we're to roll out our back. So I want you to come all the way down into a squat all the way down, and then round your back look for your belly button. Really exaggerate, do that again, all the way down, all the way up. Feel so good. We're gonna do it one more time. Okay. All the way down, all the way up. Beautiful. And then roll those shoulders back. Just release those shoulders, take the tension out of your neck. Good. Now we're going to bring those arms forward. So just bring them forward. Good. All right, hips, let's release those hips. Give me some hip circles. We call these gate twins. You're just going to lift your leg up and over. Nice and easy, external rotation in the hips. Yeah, you got to warm up those ball and socket joints and then bring it the opposite direction. So internal rotation which feels a little awkward, but that's okay. You want to use, your hips in both directions here and then let's just take those arms and just press one overhead. The other one overhead doesn't matter you're not going to any special beat, just stretch you're getting that nice big side stretch and then a couple of squats right here. So, that'll just wake up your glutes and your legs, up and down, when you do a squat remember you sit back into those heels. So knees track over the top of the shoelaces, chest, heart, eyes up, abs nice and tight. And why not a couple of hamstring curls, like this. So this is going to stretch the front of your leg and warm up your knees. Pull your arms why not, just to wake up those arms. All right you're going to get, you're going to start to breathe through your mouth, which means you're working hard. It means aerobics, so that's good. Two more and let's begin our circuit. All right, so we're going to go 45 seconds of work, followed by 15 seconds of rest. Just enough time to start that next exercise. I'll take you through each one. So let's get started. Grab a set of weights. Go heavy. I'm going 10 pounds today. Go have you lunges alternating lunges with overhead presses. Are you ready? Let's go. So you're going to take your foot forward into a forward lunge and press the opposite arm up overhead. Now, as you step into a lunge, we have 45 seconds of lunges. I want you to breathe through your mouth, track your front knee over the top of your shoe, your back knee bends. Lunges require balance. So you're on that back toe, and you have to really think, keep your abs tight. Push that weight overhead, go heavy more muscle, higher metabolism. Right here so we're going for 45 full seconds now, you can keep my pace, or you can go your own pace. And like I've already encouraged you to go heavy with those weights. Are you breathing? Just a couple more seconds? You got it. You can give me one more on the other side right here. And you have 15 seconds rest. So put those weights down. You can already hear that I'm breathing heavy. When people tell me 10 minutes, doesn't matter. It does. You can get a lot done. Are you ready? Squat jacks. So we're going to add a little plyometrics and I'll give you a modification. Here we go. I want your hands together at the top, wide and low at the bottom up down. Up, down So it's like a jumping Jack with a big squat. Eyes up, chest up. Sit down, feet are wide. This is going to get that heart rate up. Now you can go faster or slower than me. Let me give you the low impact. Step to the side, bring it together. Step to the side, bring it together. So you don't have to jump. Although jumping, which is a plyometric builds the whole mass and gets the heart rate up. So it works good. All right, come on. We can do this. It's 45 seconds of work. 15 seconds of rest. You are almost there. Come on. Last five seconds of this one right here, down and up, sink your booty down there. Breathe. And you're done. That gets that heart pumping. Okay. Exercise three, 15 seconds to set it up. Come down with me, pushups. Now pushups with alternating punches. Pushups are great Sign of upper body strength. So I'm going to help you. Three two one Okay. So let me talk about the pushup you get going. If you are on your toes, like I am, abs tight. You want your shoulders relaxed away from your ears. You want to bend those elbows to watch my elbows. They just slightly go behind and you come back up. Now let's add those punches. I was talking about right here, boom, down. Boom. See that element of balance that you've got going on. Breathe. Now, if you need a modification, drop to your knees, that's no problem. Most important in a pushup is full range of motion. So this is not a pushup. This is a push up. Bring your chest all the way down. Let those elbows fall behind. All right, come on one more. You got it. Bam done breathe. 15 seconds. Okay. Moving into our army crop. One of my favorites. On another body weight exercise that really builds upper body strength and core strength. Here we go. Ready? Go. It's down, down, up, up. Now joining with me down, down, up, up. Keep your abdominals nice and tight down, down, up up. Now you can alternate arms in terms of the lead arm or we can switch at the halfway point. I'm going to tell you when we're at about halfway and you can switch and lead with the other arm strong through the shoulders and chest abs tight, breathe. Okay? Switch lead arms, right here. Other arm comes down first, down, down, up, up modification, drop the knees. No problem. Keep going. Trust your strength. Awesome. Are you ready? Last five seconds. Come on. You got it. Done. All right standing back up. You're doing a great job. We gonna go into run the tires, It's a cardio exercise. So you're gonna pretend you have tires on the ground here. Are you ready? I'll guide you through it. Three, two, one. You're gonna go side, center, center, side. center, center side. Now I want you to drive your thumb to chin. And I want you to think big tires, not just bike tires. We'll get those knees up. One, two, three. one, two, three. Good. You got it. This will get the heart rate up. And if you notice I'm breathing through my mouth hopefully you are too. That means you're aerobic. Keep it coming. Push it. We can certainly burn up a 100 calories in ten minutes. No problem. Let's go Right here. Come on. Almost there. Run those tires, side center center side. Five four three two one. You're doing a great job. Makes my mat up a little bit. No problem. All right, shoulders. We're going to grab that set of weights again. So go ahead. Get ready. We have 15 seconds of rest. We're down to our last five seconds. Follow me with these shoulder arcs. I will help you. Heavy weights, here we go. Bring them up, bring them up down down. So it's like you're drawing two half circles with your arms. Power them up using your shoulders strong through your core, feet about hip width apart. And breath. Good job. Huh Nice work. Come on. You got it. Keep it coming do not stop. Yes you can. You got to believe in yourself. Push it. And if you're using heavyweights, congratulations because that's the best way to build muscle. Keep it coming. We're going to do one more exercise after this. All right, one more. Yes you can. We're done right now. Good. We're going to add one more exercise. Okay? Read through your mouth. Give yourself a little break here. Hope you're feeling good. We're going to go for tricep kickbacks. So we're going to dig through those triceps. Right through here, I want you to really extend through your arm. Are you ready? I'll help you with three, two, one Go. Now you kick it back. Squeeeeze those triceps on the way out. I want you to keep your shoulders away from your ears. Abdominals tight spine long. Feel the back of your arms. Option a little tap back. Right there. You're awesome. Keep it coming. Almost done. 10 minutes goes by quick, and it's no joke.Right? Sweating a little bit. Feeling energized, feeling strong. Right here. Come on last 10 seconds. Kick it back. Squeeze those triceps. Shoulders away from the ears. I've already said that. Good work. Three two one And you did it. All right. Let's cool down, quick. It's always important to cool down a little bit. Hopefully you're lightly sweating by now. You know, 10 minutes works. So let's just stretch it out. Come into a runner's lunge, just open your hip flexor up and just come down as low as you pan your on that back toe and just stretch. You can even open your arms up a little bit right here open that wingspan, breathe and then let's switch legs. It's a good stretch. It stretches out the hamstrings, the hip flexors, stretches out for your upper body come up. Good. And let's just do a quick quad stretch and you stretch right here. Just hold that leg. Open up that hip again. Feel it in the front of your leg, and the other side. Good. All right now you can always continue to stretch. Maybe until you see your hands behind you. You did a great job! If you liked this workout then I think you're gonna really like the slow burn workout in the power 20 program. So I hope you'll give it a try and I hope you'll work out with me again real soon.