Quick and Effective Workouts

Quick and Effective Workouts

Quick and Effective Workouts … COACH WITH ME HERE

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SPRINT PYRAMID

This workout may look complicated, but it really isn’t. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).

  • 5 minutes – Run or Run-walk
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 20 seconds – Sprint
  • 90 seconds – Recovery
  • 30 seconds – Sprint
  • 90 seconds – Recovery
  • 20 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 5 minutes – Run or Run-walk

10 Full Body Workouts You Can Do In 10 Minutes

THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.
Advanced – Intermediate:
  • Dive Bomber or Hindu Push-ups
  • Reverse or Hindu Squats
  • Atlas Push-ups

    Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.

Basic:
  • Yoga Push-ups
    Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
  • Countertop or Atlas Push-ups
These exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

CONDITIONING CIRCUITS

Complete as many circuits as possible in twenty minutes.

Advanced:

  • 30 seconds – Walking Lunges
  • A set of Burpees
  • Bear Crawl back to start
    (Or 30 sec. crawl)

Intermediate – Basic:

  • 20-30 seconds – Walking Lunges
  • A set of Squat Thrusts
  • Bear Crawl back to start
    (Or 20-30 sec. crawl)

STRENGTH, CONDITIONING & POWER CIRCUITS

Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.
  • A set of Push-ups
    (Intermediate and Basic substitute Knee Push-ups as necessary.)
  • 30 seconds – Power Skip
    (Skip like a girl but pump your arms and thrust your knees high. Focus on power.)
  • A set of Squats
    (Intermediate and Basic substitute Half-Squats as necessary.)
  • 30 seconds Bear Crawl (or crawl back to start)(Bend forward and crawl on your hands and feet. Keep your knees and body off the ground.)

Peace and Blessings 

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