Fitting in 10 Minutes

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- PUSH- 10 Minutes

As many rounds as possible in 10 Minutes.

Take rest as and when needed

7 Hand Release Press Ups

20 Air Squats

15 Strict Shoulder Press

20 Wide Leg Squats

Part 2- PULL- 10 Minutes

As many rounds as possible in 10 Minutes.

20 Hamstring Curls in TRX/ Romanian Deadlift

14 Clean 1 arm with DB or KB

20 Static Split lunges, weight by sides, 10 each side

20 Straight Leg Deadlifts

Part 3 Cardio- 21-15-9 reps

(21 of each, 15 of each, 9 of each)

Minute 1- 1 Arm Snacth, alternate arms

Minute 2- Light landing in out Squat Jumps

Minute 3- Curtsy Lunges, weight at chest

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 7-8 x each side

15 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- PUSH- 10 Minutes

As many rounds as possible in 10 Minutes.

15 Squat Ptess

15 Side/ Lat raises

20 Swing Lunge, reps each side, one leg at a time

15 Arnold Press

Part 2- PULL- 10 Minutes

As many rounds as possible in 10 Minutes.

20 Hip Thrusts Legs on bench/ chair

20 Bent over fly

15 TRX Hamstring Curl/ Romanian deadlifts

TRX Row in

Part 3 Cardio- 10 Minutes

As many rounds as possible in 10 Minutes.

50 High arms and High Knees

50 Front Lunge with Shoulder press

10 Walk Outs , walk hands out into plank, core engaged

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 Chest Press

10 Side Jumps

15 Chest Fly

50 Skips, no problem if no rope

15 Tricep Dips

Part 2- 10 Minutes

As many rounds as possible in 10 Minutes.

15 Wide Leg Squat Up row

20 1 Arm Bent over row, 10 each arm

15 Rotational pull in TRX

20 Lat Raises to front Raise

Part 3 Cardio- 2 Rounds, 3 is best if you have time

40 seconds on, 10 seconds off

Punches

Rotational squat Kicks

DB/KB swing

Press Ups

Continue for 9 Minutes

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 8-10 x each side

12 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.

20 Lat Raises

15 Weighted Squats

7 Hand Release press ups

15 Squat Jumps, only little jumps and land light

7 TRX Row, walk feet really far in

Part 2- Lower- 10 Minutes

As many rounds as possible in 10 Minutes.

20 1 Leg Deadlift

20 Devils Press (10 each side)

20 Curtsy Lunges

20 Y/I Riase

Part 3- Cardio- 10 Minutes

As many rounds as possible in 10 Minutes.

100 Skips

10 Alternate squat press

1 Burpee