10 Minute Yoga – Core and Leg Stregth

A core and Leg Strengthening yoga practice. Enjoy this easy to follow flow that takes less than 10 minutes. Here is the flow:

  1. Start in a seated position for some core circles.
  2. Enter a boat pose to work the core.
  3. Roll forward in to a Forward Fold.
  4. Sit back for Chair Pose.
  5. Inhale to a One Legged Mountain.
  6. Step back for Warrior 2.
  7. Inhale to a 5 Pointed Star.
  8. Slid down into Goddess Pose.
  9. Pulse to work the legs.
  10. DON’T FORGET TO BREATH!
  11. Transition through Warrior 2 into Reverse Warrior.
  12. Use mountain pose to move through a Forward Fold.
  13. Move through the movements again and enjoy a nice flow.

Suzanne is a certified yoga instructor who has been practicing for a many years. She loves teaching yoga to the community! We are grateful that she has helped us at Under Ten Fitness put together these 10 minute yoga videos! find out more from her here: https://www.facebook.com/suzannebisho… And as always, Stay Motivated.

Energizing Yoga Flow

Suzanne runs you through a 10 minute yoga practice. Start by warming up the spine and core then move through the following flow:
– Mountain Pose
– Warrior 1
– Warrior 2
– Extended Side Angle
– Pointed Star
– Forward Fold
– Reverse Warrior

Finish the practice with:
– Plank
– Locust Pose
– Child’s Pose
– Seated Spinal Twists

Tabata Workout

Tabata Workout! For this workout you will be doing two movements for 20 seconds each back to back followed by a 20 second workout for a total of 40 seconds of work and 20 seconds of rest. The idea behind a “Tabata” is to work more than you rest therefore not allowing your body to fully recover before working again. Doing this will maximize your time and it is a great cardio workout!

For this workout you will do 2 moves for 4 rounds and then 2 different moves for another 4 rounds.

The first 4 rounds will be Mountain Climbers followed by Flutter Kicks.

The second 4 rounds will be Seal Jack and Russian Twists.

(See below video for exercise descriptions)

Mountain Climbers – Get into a push up positions and alternate lifting eat foot toward your chest, think of marching in place.

Flutter Kicks – Lying on your back with both legs extended alternate kicking each leg, think of kick your feet while swimming.

Seal Jacks – Like a jumping jack only extend your arms in front of you and cross your legs during the jump.

Russian Twists – In a sit up position lift your legs off the ground and alternate rotating from side to side while keeping your chest up and feet off the ground.

 

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And as always remember – Stay Motivated!

Drew Smith

Mountain Climbers

EMOM – Every minute on the minute –

How it works : Every minute you will do 50 mountain climbers as fast as you can and then do some light movement in between to finish out the minute, it doesn’t matter what you do in between just keep moving. at the end of the minute we will do it again, and again, and again, and again. HAHAHA

For the mountain climbers you can substitute knee tucks if you like! If you don’t finish all of your mountain climbers/knee tucks by the time I do just stop and continue along with me.

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Short and Sweet

This one is Short and Sweet!

60 Seconds – Forward to Reverse lunges alternating legs.

30 Seconds – Renegade Rows.

60 Seconds – Froward to Reverse lunges Alternating legs.

30 Seconds – Planks.

60 Seconds – Froward to Reverse lunges Alternating legs.

30 Seconds – Mountain Climbers.

Repeat! Run through this circuit 2 times for a total of 9 minutes and you’re done!
And as always remember – Stay Motivated!

Drew Smith

Movement Circuit

This is a great movement workout. It’s perfect to get things loosened up!

There are four movements here:

1. Leg lift, also know as a Frankenstein. – Lifting the leg straight out in front while keeping the leg as straight as possible. This movement is great for tight hamstrings and will really benefit someone who sits a lot for work.

2. Knee raise – basically marching in place one leg at a time making sure to get the leg as high as possible.

3. Pick up and press – when performing this move pay close attention to your foot placement. You want to focus on keeping your feet planted on the ground and not rolling forward or backward. Also driving your hips back to maintain a relatively flat back or neutral spine.

4. Knee tuck – This move is done in a push up position and the knee is being lifted towards the chest, think of someone marching in place but with their hands on the ground. this move can also be done against the wall at an angle or a person could march in place instead.

Have fun!
And as always remember – Stay Motivated!

Drew Smith

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