10 minute workout for your Back, Chest and Abs.
The only 3 things you need:
- 2 dumbbells.
- yoga mat.
- sufficient space for the exercise.
#1. Dumbbell Row (Right Side) 30 secs switch to the left side, no rest.
#2. Dumbbell Row (Left Side) 30 secs.
Switch to both sides, no rest.
#3. Dumbbell Row (Both Sides) 30 secs.
After the Dumbbell Rows (Left, Right and Both Sides) rest for 45 secs.
#4. Dumbbell Floor Press for 30 secs.
#5. Dumbbell Floor Fly's for 30 secs.
#6. Close Grip Press for 30 secs.
Rest for 45 seconds after completing the Floor Press, Floor Fly's and Close Grip Press.
#7. Push Ups for 30 secs, start with the normal push up position then switch to your knees, cross your legs then push up.
#8. Plank Toe Touches for 30 secs.
Start with the plank position, work your hands backwards on the ground touch your toe then go back to the plank position. You can alternate between touching your right toe and your left toe.
#9. Mountain Climbers for 30 secs.
Go fast or slow, which ever works for you. I like to go fast and get it over with.
Rest for 45 seconds after Push Ups, Plank Toe Touches and Mountain Climbers. Hydrate when resting.
#10. Dumbbell Renegade Row to Push Up for 30 secs.
Left side, then right side, and then push up.
#11. Side Plank Rotation (Right Side) for 30 secs.
#12. Side Plank Rotation (Left Side) for 30 secs.
Rest for 45 seconds after the Renegade Row, and Side Plank Rotations (Right & Left Side).
#13. Leg Flutters for 30 secs.
#14. Bicycle Crunches for 30 secs.
You can go slow and steady on the bicycle crunches.
#15. Leg Hold for 30 secs.
And that's that!
The only 3 things you need:
- 2 dumbbells.
- yoga mat.
- sufficient space for the exercise.
#1. Dumbbell Row (Right Side) 30 secs switch to the left side, no rest.
#2. Dumbbell Row (Left Side) 30 secs.
Switch to both sides, no rest.
#3. Dumbbell Row (Both Sides) 30 secs.
After the Dumbbell Rows (Left, Right and Both Sides) rest for 45 secs.
#4. Dumbbell Floor Press for 30 secs.
#5. Dumbbell Floor Fly's for 30 secs.
#6. Close Grip Press for 30 secs.
Rest for 45 seconds after completing the Floor Press, Floor Fly's and Close Grip Press.
#7. Push Ups for 30 secs, start with the normal push up position then switch to your knees, cross your legs then push up.
#8. Plank Toe Touches for 30 secs.
Start with the plank position, work your hands backwards on the ground touch your toe then go back to the plank position. You can alternate between touching your right toe and your left toe.
#9. Mountain Climbers for 30 secs.
Go fast or slow, which ever works for you. I like to go fast and get it over with.
Rest for 45 seconds after Push Ups, Plank Toe Touches and Mountain Climbers. Hydrate when resting.
#10. Dumbbell Renegade Row to Push Up for 30 secs.
Left side, then right side, and then push up.
#11. Side Plank Rotation (Right Side) for 30 secs.
#12. Side Plank Rotation (Left Side) for 30 secs.
Rest for 45 seconds after the Renegade Row, and Side Plank Rotations (Right & Left Side).
#13. Leg Flutters for 30 secs.
#14. Bicycle Crunches for 30 secs.
You can go slow and steady on the bicycle crunches.
#15. Leg Hold for 30 secs.
And that's that!
