10 Minute Workout
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Stand with your feet about shoulder-width apart and weights in both hands. Tuck your elbows firmly against your sides with palms facing forward. Slowly raise the weight almost to your shoulder for a count of 5 and then lower it, again for a count of 5.
Overhead Press:
Stand with feet about shoulder-width apart and your back straight, holding a weight in each hand. Bring the hands up to your shoulders and then slowly lift up for a count of 5. Raise the weights until the arm is almost fully extended. Then lower the weights.
Triceps Raise:
Stand tall with feet slightly more than shoulder-width. With weights in hands, lift arms straight overhead until almost fully extended. Turn palms inward to face each other. Bending your elbows, slowly lower the weights toward your back until the elbow forms a right angle. Then raise the weights.
Forward Press:
Stand with feet a few inches wider than shoulder-width. With weights in hands and at shoulder level, slowly press the weights forward. Then pull the weights back. Be sure to keep arms level with shoulders and move forward and back slowly.
Stretches:
(1) Raise your arms overhead, dropping one hand behind your head and using the other hand to gently pull the elbow back to stretch the triceps muscle. Repeat with the other arm.
(2) Raise both arms overhead, lace fingers together and press palms upward.
(3) Bring one arm across the front of your body and use the other hand to press the arm against the body. Repeat with the other arm.
0:31 – 2:30 – Perform as many slow, quality biceps curls as possible within two minutes.
2:31 – 3:00 – Rest for thirty seconds.
3:01 – 5:00 – Do as many quality overhead raises as possible within two minutes.
5:01 – 5:30 – Rest for thirty seconds.
5:31 – 7:30 – Complete as many accurate triceps presses as possible within two minutes.
7:31 – 8:00 – Rest for thirty seconds.
8:01 – 10:00 – Complete as many properly done forward presses as possible within two minutes.
Extra time: Stretch if you have time available.
Try a 10 minute workout for hips and thighs and a 10 minute abs workout.
Return from 10 Minute Workout to Starting an Exercise Program.
