10-MINUTE WORKOUT TO GET FIT BEFORE SUMMER

| September 21, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Are you ready to kickstart your fitness journey and get in shape before summer arrives? Well, look no further because I’ve got just the thing for you: a 10-minute workout that will help you get fit and ready to rock that beach body!

This workout is designed to be quick, efficient, and effective, so you can squeeze it into your busy schedule without any excuses.

Whether you’re a fitness enthusiast or just starting out, this workout will challenge you and leave you feeling energized and motivated. So, let’s dive in and get ready to make this summer your fittest one yet!

Burpees (60 seconds)

  • Stand with your feet hip-width apart and your arms at your sides.
  • Lower yourself into a squatting position with your hands resting on the floor in front of you.
  • Push your legs back to the push-up position and lower your chest to the floor.
  • Return to position two, pushing both feet forward to return to the squatting position.
  • Jump and raise both hands above your head.

Dumbbell row (30 seconds/side)

  • Place your right hand and knee on a bench.
  • With the other hand, the left, grab a weight.
  • Raise the weight and lower it again.

Jump squats (60 seconds)

  • Start standing, with your feet together, arms bent and hands clasped behind your head.
  • Jump with your feet out and when you land, squat down immediately, keeping your arms where they are.
  • Extend your legs and jump your feet back to the starting position, and immediately jump out again.

Overhead dumbbell press (60 seconds)

  • Stand with your feet shoulder-width apart.
  • Grab the dumbbells with your palms facing up.
  • Raise both arms first to shoulder height and then up, above your head.
  • Lower your arms carefully to the starting position.

Push-ups (60 seconds)

  • Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Tighten your abs as much as possible and keep them tight.
  • Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
  • Pause and return to the starting position.

Plank (60 seconds)

  • Lie on the floor, face down.
  • Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
  • Rest approximately one minute between repetitions.
  • Try to resist as long as possible.

Reverse Lunge (30 seconds/side)

  • Take a long stride back with one leg.
  • Firmly plant your heel down and lower yourself until your back knee touches the ground.
  • Push with your front leg to go back up and repeat with the other side.
  • Complete 12 repetitions with each leg.

Mountain climber (60 seconds)

  • For this exercise, you have to get into a high plank position.
  • Continue bringing the left knee towards the chest, then you have to bring it to the starting position and then do the same but with the right knee towards the chest, reproducing the appearance of a climbing movement.
  • Count up to 30 movements between both legs.