10-Minute Tuneups: Fresh moves

A quick and fun workout routine

Let’s face it, workouts can some­times feel repetitive. Following the same workout day in and day out without any change can place you on a fitness plateau that’s tough to break through and can also lead to overuse injuries, which may eventually hinder your results. This workout introduces some new moves that you’ve likely never done before, as well as one classic move. It incorporates a combination of upper body and lower body moves that are designed to work all of your major muscle groups. Because it exercises several key muscles at once, this whole-body approach is efficient, and perfect for those pressed for time.

Of course, ideally we should be getting 30 minutes of fitness a day. But when time is tight, doing one of our 10-Minute Tuneups whenever you can fit it in can make a signifi­cant difference.

Each exercise has an easier option. If you do those, aim to progress to the tougher version; gradually increase the number of times you try the tougher moves until you’re no longer doing the easier option.

Warm-up: 1 minute

With feet hip-width apart and arms by your sides, twist back and forth at the waist, letting your arms gradually swing higher and around your body. Or simply march briskly in place while swinging arms to shoulder height.

Reverse lunges: 2 minutes

Works: Glutes, quadriceps, hamstrings and calves

(A) Stand with feet hip-width apart and hands on hips. Contract your abdominals, and keep chest and chin up as you (B) step your left foot back and descend until left knee is almost touching the ground, and right thigh is parallel with the floor. Step left foot forward to starting position. Switch legs, stepping back with right foot. Repeat sequence for a total of two minutes.

Easier option: Don’t lunge as deeply.

Dive-bomber push ups: 1 minute

Works: Shoulders, triceps, chest and abdominals

(A) Start in a pike position with body hinged forward, hips high and legs straight. (B) Lower your hips and chest in a diving motion, keeping hands under shoulders. As you reach the ground, start to (C) lift your head, then shoulders, through your straightened arms. Reverse the move to return to starting position. Repeat for a total of one minute.

Easier option: Repeat sequence for 20 seconds, rest in the pike position for 20 seconds, repeat sequence for another 20 seconds. Bad back? Move through the sequence slowly; stop if you feel pain.

Half get-ups: 1 minute

Works: Shoulders, triceps, chest and abdominals

(A) Lie flat on the floor, with right leg straight, left knee bent and left arm stretching up toward the ceiling with wrist bent and palm flat. (B) Push your body up until you are sitting up, first using your right forearm, then moving onto right hand. Roll back down to starting position. Repeat sequence for 30 seconds, then switch sides and repeat for another 30 seconds.

Easier option: Push your body up onto your forearm only, not all the way up onto your hand.

Classic burpees: 2 minutes

Works: Cardio, chest, triceps, abdominals, glutes, quadriceps, hamstrings and calves

(A) Lower to a crouched position, placing both hands by feet. (B) Forcefully extend both legs out behind you into a plank position. Keep abdominals tight and do not allow lower back to dip down. (C) Hop both legs back into starting position, then (D) jump up as high as you can with arms up overhead. Return to starting crouched position and repeat for two minutes.

Easier option: Eliminate the final high jump; end in a standing position with your arms reaching overhead.

Y-squats: 2 minutes

Works: Shoulders, abdominals, glutes, quadriceps, hamstrings and calves

Keeping your hands over your head makes this a lot tougher than regular squats. (A) Stand with your legs shoulder-width apart, and raise both hands above head in a “Y” position. (B) Move down into a squat position, then return to standing, keeping both arms fully raised and weight back on your heels throughout movement. Make sure your knees are aligned in the same direction as your toes. Repeat for two minutes.

Easier option: Alternate between 20-second intervals of Y-squats and squats with hands on hips.

Cool-down: 1 minute

For 30 seconds, walk around the room, taking deep breaths. For the remaining 30 seconds, gently stretch the major muscle groups you’ve just worked: calves, quadriceps, hamstrings, glutes, abdominals, triceps, chest and shoulders.

Related:
• Watch the 10-Minute Tuneups: Fresh Moves workout video
• 10-Minute Tuneups: Step workout routine
• 10-Minute Tuneups: Dance workout video