A Quick, 10-Minute Strength Circuit  from Head to Toe

Get your body moving at the gym, home, work, or a park!

Young, Old, Male, Female, Gym Novice or Elite Athlete…

Anyone can do it!

Just move your body and feel good!

Items Needed:

• Chair
• Two (2) Light – Moderate Dumbbells
• Watch or Timer
• Positive Attitude!

Arm Circles

Slowly swing arms in forward direction for 30 seconds.

Slowly swing arms in backward direction for 30 seconds.

Perform 2 – 3 sets in each direction.

 

 

 

Wall Push-Up

Bend elbows and lower chest towards wall, keeping core muscles tight and body in alignment (avoid arching lower back). Slowly lower for 4 counts, pause for 2 counts, and push back to starting position for 1 count.

Perform for 1 minute or 10 – 20 repetitions

Perform 2 – 3 sets

 

 

Hip Extension

Slowly raise one foot toward ceiling until thigh is parallel with floor. Push up through heel and brace abdominals. Pause for 2 – 4 counts. Slowly lower foot to starting position and repeat on other side.

Perform 10 repetitions on each side.

Perform 2 – 3 sets on each side.

 

 

 

 

 

Floor Bridge

Squeeze buttocks and push up through heels lifting hips so body forms a straight line from shoulders to knees. Push up for a count of 1, pause for a 2 count, and slowly lower for a 4 count.

Perform 10 repetitions

Perform 2 – 3 sets

 

 

 

 

 

Clamshell

Lie on one side of body with hips and knees bent 45 degrees. Keeping feet in contact with each other (like a door hinge), raise top knee as high as possible without moving pelvis. Pause for a 2 – 4 count and return to starting position. Do no allow bottom leg to lift off of floor. *Pretend legs are a “clamshell” (as the name suggests).

Perform 10 repetitions on each side.

Perform 2 – 3 sets

 

 

Seated Knee Raise

Sit at front of the chair with knees bent and feet flat. Lift one leg about six (6) inches off of floor. Pause for 2 – 4 seconds (bracing abdominals) and return to starting position. Repeat on other side.

Perform 20 repetitions on each side, alternating.

Perform 2 – 3 sets

 

Bicep Curl

Start with arms straight and elbows close to sides. Bend elbows (keeping wrists in neutral position) slightly past 90 degrees. *Avoid moving into a resting position. Raise dumbbells for a count of 1, pause for a 2 count, and slowly lower for a 4 count.

Perform 10 repetitions

Perform 2 – 3 sets

 

 

 

Tricep Extension

Hold end of one (1) dumbbell with both hands. Elbows point upwards with upper arms next to ears. Keeping neck in alignment with back and shoulders down and relaxed, straighten elbows moving dumbbell above head. Raise dumbbell for a count of 1, pause for a 2 count, and slowly lower for a 4 count.

Perform 10 repetitions

Perform 2 – 3 sets

 

 

 

 

Reference

Hughes, L. (2017). The workout you should do when you only have 10 minutes. Silver Sneakers by Tivity Health. doi: https://www.silversneakers.com/blog/10-minute-workout/utm_campaign=Newsletter%202016&utm_source=hs_email&utm_medium=email&utm_content=52649705&_hsenc=p2ANqtz-8GvgukSx7xxVtyy19rXf6BRln-vmQ5YjNx0QCqcBSmvMH9zEopAITUhEv0zDXSLbvxgJBh-JQ9VisB35jKGCG2UKf4FQ&_hsmi=52649752 Accessed on June 4, 2017.