The Ten Minute Workout

The Ten Minute Workout
This workout is a combination of High Intensity Interval training (HIIT), strength, yoga, and dynamic tension. All these exercise should be done slowly and gently.
1. Standing up straight swing your outstretched arms alternately in a circular motion ten times around. Then swing them in the opposite direction ten times around. Repeat. In all you would have swung your arms 40 times around, ten times in each direction.
2. Pushups. Do any amount of pushups that you can do comfortably up to 20. If you are new to pushups you can do them with your knees on the ground rather than your toes. It is less strenuous that way.
3. Stoop with your bottom close to your heels and clasp your arms in front of you as if in prayer. Hold that position for the count of 100.
4. In that same stooping position lean over to the left supporting yourself with both hands on the ground in front of the left leg. Your legs should be opened wide enough so you can lean over comfortably to one side and then to the other while supporting yourself with your hands to the left and to the right. You will end up doing a gentle swinging motion from side to side. Do this rocking motion ten times on each side.
5. Squat. There are two ways you can do this. Version 1. You can simple stoop till you thighs are parallel to the ground for ten times. Version 2. Spread your legs far apart and bend to each side as low as you can comfortably go. Do as many as you can comfortably do.
7. Stand up straight and pull in your stomach as far as you can twenty times. Breathe out as you suck in your gut. (Don’t forget to breathe in…hmmm).
8. Contract as many of your muscles one by one as many time as you feel comfortably…..biceps, triceps, chest, back, thighs, calves. Slowly stand up straight and stretch each arm straight up upwards slowly five times on each side.

End of workout
Take your time. You don’t have to do all of them all of the time, although together they only take about ten minutes and you only need to do them 3 times a week. If you find that this is too much to do, just make sure you do some sort of exercise about 3 times weekly. Many people replace formal exercising by walking about 30 minutes three times a week. To your fantastic health.
Anthony Webster 10/4/2021