However busy you are, you have 10 minutes to squeeze this fat-blasting workout in.
All of the exercises in this workout use multiple muscle groups at one time (they are compound movements). By using compound exercises, your body has to work harder and therefore you speed up your metabolism making this workout more effective but without the ‘junk’ miles (redundant exercises that don’t make too much of a difference unless you are bodybuilding.)
How to do it:
This is an AMRAP session so do as many rounds as you can in 10 minutes. Do 10 reps of each exercise. Feel free to take a 10 – 20 second break between each exercise.
- Lunge with a twist over the front leg
- Push Ups
- Squats (jump squats if you feel up to it but be mindful of your posture so you don’t hurt your back)
- These exercises will target your entire body. Legs, glutes, core, upper body etc.
- Start in a standing position with your feet shoulder width apart
- Crouch down with your hands flat on the floor
- Once balanced, kick your legs back into a plank while lowering yourself down onto the floor
- Now Push yourself back up and jump your legs forward into a low squat
- Now straighten up into a jump with your hands over your head
- That’s one rep
Alternate Lunge with twist
- Start standing in an upright position, stomach engaged, hips square
- Lunge back with one leg, then twist your engaged torso with over your front leg. You may want to hold your arms up in front of you for balance
- hold that position briefly, then come back to a straight standing position because you alternate legs and twist to the other side
- Get into plank position with your hands on the floor directly under your shoulders, your stomach sucked in and your glutes squeezed tight. You can be on your toes or your knees
- Press your elbows back as you lower your chest towards the ground
- Push yourself back up
- Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down.
- Squat down until your knees are bent to roughly 90 degrees.
- Quickly stand back up, pushing through your heels so you can feel it in your inner thighs and squeeze your glutes
Ben Lucas is the owner and co-founder of Flow Athletic, an incredibly successful yoga and fitness studio based in Paddington. It is now known worldwide and they have a lot of internationals coming in to try out their classes. He was also named one of the 2017 ‘Men of Influence’ by Men’s Style magazine.