10-minute Home Workout – Zero Equipment

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Working from home and need a quick break to get your juices flowing? Try this 8-10 minute fitness routine that includes exercises from successful, Purium-loving athletes. 

No equipment required, this versatile routine targets all your muscles head to toe, and can be completed right in your living room any time of day! 

First up, a speedy 3-step series to strengthen legs and glutes! Extra challenge: add weights.

Curtsey Lunge into Side Crunch

Direction: Cross your right leg behind left and reach your right arm up in the air. Then bend your knees in a curtsy and pull your right knee up towards your right arm in a side crunch. Repeat 10x on each leg.

Squat with Side Kick 

Direction: Find a focal point to keep your balance and remember to keep your core tight throughout the full exercise. Squat down like you’re sitting in a chair. When you rise back up, kick your right leg out to the side. Then, bring your leg down when you go back into a squat.. Repeat 10x on each leg.

Standing Leg Raise 

Direction: Place your hands on a table, or counter and lean into it, while lifting your leg back and up into the air. Bring your leg back down and your torso back into an upright position – with core control. Repeat 10x on each leg.

Stand Up Paddle Board Champion Alice Batson 

 

Sumo Squat Hold

The Sumo Squat is a lower-body strength exercise that’s a variation of a standard squat. While standard squats work the glutes, hip flexors, quads, hamstrings and calves, this one has wide leg positioning that works the inner thighs, too! 

Direction: Keep feet together and take 5 steps outward so your legs are in a wide stance. Squat down and make sure your thighs are parallel to the floor. Keep your chest up. Hold for 60 seconds. Keep your core tight and your weight on your heels; make it a goal to lift your toes!

Fitness Enthusiast Seema Rocha 

 

Plank Push-Up 

The plank position is a simple full body workout! While it focuses primarily on strengthening the abdominals and lower back, planks also work your shoulders, chest, triceps, biceps, back and legs! The plank push-up adds an extra element to help tone your arm muscles. 

Direction: Get into a plank position on your forearms. Keep your core tight, pushing navel to spine. Move from your forearms up to your hands and back down to your forearms. Switch hands as you go up and down. Repeat for 60 seconds.

Personal Trainer Brandon Oshodin 

 

Burpees 

Another super effective full-body exercise you can do anywhere is a standard burpee!  Incorporating a bit of cardio into your workout, burpees strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.

Direction: From a standing position, jump as high to the ceiling as you can then quickly go down into a squat, putting your hands on the ground. Then kick your feet out into a high plank position. Do a push-up before jumping your feet up to meet your hands into a squat position, then jump high to the ceiling again. 

Repeat for 60 seconds.

Professional Boxer Cody Crowley 

 

Cardio-Ab Workout 

2 cardio exercises in one to target  your ab muscles! The faster you go, the more calories you will burn.

 Direction: Start with20 jumping jacks with controlled breath, in through your nose and out through your mouth. 

Next, squat down and twist your abdominals to the left and stand back up. Squat down again and twist the abdominals to your right. Extra challenge: add arm punches for more momentum! 10x each side. 

Repeat with jumping jacks 3x. 

Holistic Fitness Extraordinaire Lauren Wells 

 

Cool Down Chaturanga

Although this yoga flow is a great cool down exercise, Chaturanga helps strengthen the arms , legs, shoulders, and tones the abdominals., and builds healthy shoulders. For beginner yogis, Chaturanga helps prepare the body for arm balances, inversions, and backbends.

Directions: Keep your feet hip distance apart in a standing position, fold forward from the hips and bring your fingertips lightly to the floor. Inhale and come up halfway, lifting your spine in a straight line (parallel to the floor) and placing your hands on the front of your thighs.

With your next inhale, shift your weight to the balls of your feet and feel your hamstrings stretch. Squeeze your belly in and keep a flat spine. 

On your exhale, reach the crown of your head forward, tighten the abdominal muscles and move into a high plank, by placing your hands (shoulders’ distance apart) to the mat and stepping your feet back (hips’ width apart). Stay high on the balls of your feet, press your heels back, stretching the back sides of your legs.

Inhale to shift forward as you keep your shoulders above your wrists.Exhale into a low plank, lowering no more than halfway down, pulling your elbows into your rib cage (for a modified version: go on your knees). 

On the next inhale, move into an upward-facing dog pose by flipping your feet so the tops are on the floor. Lift your face and open your chest and shoulders as you complete your deep inhale. 

Exhale into a downward-facing dog position. Flip and firmly plant the balls of your feet to the floor, send your hips to the sky and point the crown of your head to the mat, while your hands remain planted on the floor. 

Take the flow through 3-5 times to cool your body down from your mini at home workout!

Yoga Instructor Cristina Martinez

 

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