Nadia Murdock Fit 10 Minute Workout


Sometimes we let a lack of time get in the way of our fitness plans, but I’ve got a simple, fast workout that will eliminate that obstacle from your life. You don’t need to spend a lot of time to get a great workout that will get you moving towards a fitter, healthier body. In fact, I can help you do it in just about ten minutes. Here’s how:

Warm Up:

  • 30 Second Jumping Jacks

  • 30 Second High Knees

Plank Twists: Begin in plank position on your hands, keeping your buttock down while keeping your body in a straight line. Make sure your shoulders are aligned with your hands in order to achieve proper form. While bending your elbows take your opposite knee to elbow alternating on each side. Do 6-8 reps on each side for a total of one minute. This workout concentrates on the core and obliques.

Burpee Lunge: This full body workout is really going to get your heart pumping! Stand in squat position with your feet hip width apart and place your hands on the floor in front of you. Thrust your legs out behind you so that you are in a pushup position, briefly hold this position then hop your legs back and go into a lunge followed by a jump. Repeat the same move movement alternating the lunge on each side. (Note: This burpee omits the push up) Do 20 reps, 10 on each side. Repeat for one minute.

Sideways Floor Push Up: This move is an amazing workout to focus on the triceps. Lie on the floor with your top leg diagonally placed from your hip with bottom leg bent. Wrap the arm on the floor around your ribcage as though you are giving yourself a hug, with the other arm place the palm of the hand in front of you on the floor. Slowly push your body up and down without locking your elbows. Make sure to keep your feet on the ground in order to maintain correct form. Do 20-25 reps on each side for 2 sets or at least one minute.

Tricep Dips on the Floor (one arm or two): While sitting upright on the floor bend your knees into a 90 degree angle. Place your hands on the floor with your fingertips facing forward, slowly raise your butt off the floor and lower your body with your elbows facing behind you. To increase the difficulty you can perform the same action using only one arm. This workout concentrates on the triceps and anterior deltoids as well as the pectoralis major and pectoralis minor. Perform this workout for at least one minute.

REPEAT THIS WORKOUT FOR A SECOND ROUND TO EQUAL 10 MINUTES.

Cool Down:

  • March in place in place for 30 seconds

  • Step side to side for 30 seconds with deep breaths

By: Fitness Coach and Expert Nadia Murdock

#wellness

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