10 Minute at Home Beginner Workout

This is a 10 minute at home beginner workout from the December 2010 30-minute workout. Clear off some space on the floor in front of your computer and do it along with me.

4 exercises in a row, doing each exercise for 30 seconds (15 seconds on each side of the Bird Dog and Glute Raise). After doing all 4 exercises, rest 30 seconds, then do that circuit again. Rest another 30 seconds, and then do that circuit one more time.



Here's a direct link to the YouTube Video:

10 Minute at Home Beginner Workout

Bird Dog -- Knees - 15 seconds on each side

1. Kneel on the floor and place your hands on the floor under your shoulders. You should be on "all fours" (like a dog).
2. Brace your abs.
3. Raise your right hand and left leg simultaneously while keeping your abs braced.
4. Point your right arm straight out from your shoulder and your left leg straight out from your hip.
5. Hold for the recommended time and then slowly lower and then repeat on the other side.

Wall Hold - 30 seconds

1. Stand in front of a wall (about 2 feet in front of it) and lean against it.
2. Slide down until your knees are at about 90-degree angles and hold for the recommended time. Keep your back straight and do not lean forward or place your hands on your legs while holding the position.


Glute Raise - 15 seconds on each side

1. Lay flat face down on the ground with your arms raised over your head and spread your legs apart just past your hips.
2. Starting on your right side, focus on using your butt muscle to raise your right leg up as high as you can while keeping the leg straight. Your left leg should stay on the ground.
3. When you reach the top, pause for a moment and then return to the starting position.
4. Continue the movement on the right side until you have completed the recommended number of repetitions or time and then follow the same procedure with the left leg.


Three Point Wall Pushups - 30 seconds

1. Stand facing a Wall with your feet 2-3 feet away from it and place your hand in slightly closer than shoulder width apart.
2. Lower yourself towards the wall.
3. When you reach the wall, push yourself back up by pushing through your chest, shoulders and triceps.
4. Then move your arms out so that they are straight down from your shoulder. Lower yourself again using the same form that you used in steps 2 and 3.
5. Once you have come back up, move your hands out to a distance wider than shoulder width. Lower yourself again using the same form that was used in steps 2 and 3.
6. Once you have come back up again, move your hand back in slightly closer than shoulder width, and repeat steps 2 and 3 again.
7. Continue this movement and changing the hand positions between close, straight down from shoulder width, and wider than shoulder width between each repetitions for the recommended number of repetitions or time.

For more quick workouts you can do at home, visit The 30-Minute Workout and get access to a FREE full 30 Minute Workout Video.

30 Minute At Home Workout

www.30-minuteworkout.com
www.leanbodytraining.com
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