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Jessica Smith’s 10-Minute Total Body Tune Up Workout

By Jessica Smith, co-author of Thin In 10

If your number one reason for not exercising regularly has been not having enough time to fit it in, get ready to toss that excuse out the window. This short, but effective, routine uses minimal space and zero equipment to help you squeeze in a shot of exercise anytime, anywhere! Try it once, twice or three times throughout the day for a total body workout that also keeps your heart rate elevated for maximum fat burning results.

The 10-Minute Total Body Tune Up

Do each of these five moves for the recommended time, with little to no rest in between exercises. Repeat the circuit 2x through in total for a complete 10-minute workout. Note: you may want a mat or towel for some of the moves done no the floor. 

Total Toner #1: The 180-Degree Hip Circle

Targets: Core, Arms. Hips, Glutes, and Thighs

Start standing with feet together, arms by sides. Brace abs in tight and shift weight to right foot. Lift left leg out straight in front of body as high as possible, reaching both arms overhead. Begin to trace a half circle with left foot, opening left leg out to the side of body, reaching arms out to sides at shoulder height, palms facing down. Finish half circle by reaching left leg behind hip, pressing both arms down by sides, palms facing in. Without touching the ground, brush left leg in front of body and reach arms up to repeat the half circle motion. If you need help balancing, hold onto the back of a chair or wall with your right hand (when left leg is circling) for more stability.

Repeat as many times in a row as you can with the left leg for 30 seconds, then repeat with the right for 30 more seconds.

Total Toner #2: Swimmer

Targets: Back, Arms, Shoulders, Glutes

Start laying face down, with arms and legs extended out straight, palms facing down. Extend spine and lift chest, arms and thighs slightly off the floor, with hands and feet hovering a few inches off the floor. Reach right arm and left leg as high as possible, keeping torso steady, then quickly switch, lifting left arm and right leg. Be sure to keep eyes focused on the floor during the exercise to avoid straining neck.

Repeat as quickly as you can, switching sides each time, for one minute.

Total Toner #3: One Arm Triceps Press

Targets: Triceps, Abs, Shoulder, and Chest

Start laying on your right side, with both legs bent and together and left arm bent in front of your chest, palm pressed into the floor in front of right shoulder. Bend right arm under left armpit, grabbing onto the outside of left shoulder with right hand. Brace abs in tight and press body away from the floor, fully extending left arm. Bend your left elbow and lower body back to the floor, tapping right shoulder lightly on the ground (don’t rest on it), then press right back up. Can’t press all the way up? No problem. Just lift your body slightly off the floor and then lower until you have enough strength to complete the full range of motion.

Repeat as many times as possible for 30 seconds, switch sides and repeat for another 30 seconds.

Total Toner #4: Lunge Chop

Targets: Thighs, Glutes, and Arms

Start standing with feet wider than hip width, hands clasped together. Brace abs in tight, bend elbows and bring hands up to left shoulder, shifting weight to left foot, lifting right heel off ground (imagine you are winding up for a pitch). Chop arms down and across right leg while lowering into a lunge (bending both knees about 90 degrees) turning left hip and lifting left heel off ground. Extend legs and return to start.

Repeat as many times as possible for 30 seconds, switch sides and repeat for another 30 seconds.

Total Toner #5: Boat Rock

Targets: Abs, Arms, and Thighs

Start seated, knees bent, feet lifted, arms reaching outside of legs, palms facing up. Draw belly button into spine and shift weight onto left cheek (where a back pocket would be) then rock to balance on right cheek. Keep alternating sides for one minute.

If this is too challenging, hold onto the backs of thighs with hands for more support. Still too tough? Place feet lightly on the ground and practice rocking back and forth.

Also Read:

Jessica Smith’s HIIT At Home Workout

Official Review: Thin In 10 Weight Loss Plan

10 Minute Cardio Quickie with Jessica Smith

January 1st, 2013

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