Here is the 4th workout in the 10 minute at home workout series.
This workout requires a chair and utilizes body weight for resistance.
Exercise 1: the modified side plank for reps. Assume the side plank with your elbow on the chair. Drop your hips down and inhale. Exhale and explode upwards driving your hips up and forward until you are in a good straight side plank. Brace your abs and glutes throughout the process. Perform 6 reps and then repeat on the other side.
Exercise 2: the modified chair bridge: place your heels up on the chair with your knees bent 90 degrees. Deep breath, brace your abs and glutes. Drive upward through your heels as you contract your glutes until you are in the top position of the bridge. You should be fairly straight in line from your knees to your chest. Glutes do all the work. Exhale on the way up. Perform 6 reps.
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.
Remember to keep your core braced, head and back straight and keep your butt down with a neutral spine throughout the movements.
Build up to it as needed. This is not an easy drill. But it will hit core, glutes and cardio.
Drink water and stretch! Eat your food. I'll have another workout for you soon. Get at it and keep up the great work.
You know you can spare 10 minutes. Get it done.
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness