Fitting in 10 Minutes when you can
Please use the exercise glossary HERE for instruction on how to do the exercises.
For core training check the link out HERE.
If you have any issues then please don’t hesitate to contact me.
Please be sure to come to a gradual stop to cooldown and stretch all the muscles used after the session apart from your abdominal muscles if you are newly postpartum.
Workout 1
2-3 Minute Warm Up
5 Press Ups on Knees
10 Body Weight Squats
10 Seconds Jogging on the spot
x 3
Part 1- Upper- 10 Minutes
As many rounds as possible in 10 Minutes.
Take rest as and when needed
10 Press Ups
15 Shoulder Press Using a resistance band or DB’s
10 Bent over row/ TRX Row
15 Banded/ DB Side Raises
Part 2- Lower- 10 Minutes
As many rounds as possible in 10 Minutes.
15 Hamstring Curls in TRX/ Romanian Deadlift
10 Thrusters (Full Squats, with shoulder Press, use a band under feet to push up/ DB’s)
20 weighted Back Lunges (10 each side)
15 Wide Leg Squats
Part 3 Cardio- Full Body 9 Minutes
Minute 1- Back Lunge into Shoulder press
Minute 2-Alternative Front Kicks (not too high)
Minute 3- Quick alternative side squat
REPEAT 3 X
Part 4- Abs- 5 Minutes
Imagine Hugging your baby if you were pregnant, pulling your pelvic floor up and belly button in
On all 4’s, opposite arm and leg out straight, hold for 10 seconds each side. Repeat 5-7 x each side
10 x Modified Curl up aim for 10 second hold
Workout 2
2-3 Minute Warm Up
15 Second Running on the spot
10 Back Lunges (5 each side)
10 Front Raises using a band or DB’s
x3
Part 1- Upper- 10 Minutes
As many rounds as possible in 10 Minutes.
10 TRX Row/ DB 1 Arm Row- 10 each Side
15 Bent Over Y Raise, using band/ DB’s
15 Front Raise, one to the front, one arms slightly wides, repeat, banded/ DB’s
10 Lat Raises, banded/ DB’s
Part 2- Lower- 10 Minutes
As many rounds as possible in 10 Minutes.
20 Hip Thrusts Legs on bench/ chair
10 TRX Hamstring Curl/ Romanian deadlifts
10 Low Squat down Pulses (3 second pulse, to feel in glutes)
15 Curtsy Lunge, each leg, knee to floor
Part 3 Cardio- 10 Minutes
As many rounds as possible in 10 Minutes.
30 Squats
30 Jumping Jacks (1 side out at a time if you struggle with pelvic floor)
30 Air Punches
4 Slow walking in and out Burpees
Workout 3
2-3 Minute Warm Up
5 Squat Press
10 Frog Jumps
15 Seconds fast feet, tapping toes on ball or something?
x 3
Part 1- 10 Minutes
As many rounds as possible in 10 Minutes.
15 Press ups
10 Swing lunges, each leg, weight by sides
15 Lat Raises, banded/ DB’s
151 Leg Hip Thrusts, each leg
Part 2- 10 Minutes
As many rounds as possible in 10 Minutes.
15 TRX Row/ DB Up row
20 Squats, use band under feet for resistance when stood tall
15 Tricep Dips
20 Back Lunges
20 Bicep Curl to press (10 each arm)
Part 3 Cardio- Full Body 9 Minutes
Minute 1- Step Ups
Minute 2-Weighted front punches
Minute 3- Fast feet touching toes onto an objct like a ball or two packs of stacked nappies/ milk tin
REPEAT 3 X
Part 3- Abs- 5 Minutes
Imagine Hugging your baby if you were pregnant, pulling your pelvic floor up and belly button in
On all 4’s, opposite arm and leg out straight, hold for 10 seconds each side. Repeat 5-7 x each side
10 x Modified Curl up aim for 10 second hold
Workout 4
2-3 Minute Warm Up
10 Front to Lat Raise
10 Bent over row
10 Fire Hydrant to Donkey Kick, each leg
x3
Part 1- 10 Minutes
As many rounds as possible in 10 Minutes.
15 Squat To Kick, alternate legs
15 Full front raise as high as you can go without hyperextending your back.
15 Wide Leg Squats (using band under feet for resistance/ DB’s on shoulders
15 Bent Over Row/ TRX or Band
Part 2- Lower- 10 Minutes
As many rounds as possible in 10 Minutes.
10 Squat to Shoulder press
20 Step Ups (10 each side)
20 Bent over banded fly
20 Hip Thrusts
Part 3- Cardio- 10 Minutes
As many rounds as possible in 10 Minutes.
Front alternate kicks
Body weight Squats
Tricep Dips
Bicep Curl to Press