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Thursday, May 21, 2015

10 minute at home workout series #2

The second workout in the 10 minute at home workout series has two exercises and requires a chair.

The first exercise is the single leg step up. Driving through your heel, step up and drive your butt forward into hip extension. Perform 6 reps with each leg.

The second exercise is the push-up / plank drill. Start in the plank position with your feet straddling each side of the chair. Do one push-up.

Then place one foot up on the chair followed by the other foot and establish the feet elevated plank position. Perform one push-up. Then drop your feet back down to the floor one at a time. Reestablish the plank position on the floor. 

This is one rep. Repeat this sequence 6 times. 

Perform 6 reps of exercise one immediately followed by 6 reps of exercise two. 

Continue this sequence for 10 minutes straight. 

The goal is constant movement with no breaks. Go as fast as you can without compromising form. 

Speaking of form, remember to keep your core braced, head and back straight and keep your butt down with a neutral spine throughout the planks, push-ups and transitions.

Build up to it as needed. This is not an easy drill. But it will hit all major muscle groups, core and cardio.

Drink water and stretch! Eat your food. I'll have a third workout for you soon. Get at it and keep up the great work.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness
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