The Fabulous 10-Minute Workout

Has it been a long time since you exercised? 

Don’t have time for a long workout? 

Or, do you dislike a gym atmosphere? 

You can still build muscle!  Start with a simple 10-minute routine that's simple and can fit into any morning, afternoon or evening schedule.

Even if you’ve been extremely sedentary, you can start with 3 or 4 simple exercises and a walk that will take only 10 minutes of your time.

Be sure your physician says it's OK for you to exercise!

(1)      Wall Pushups - Stand far enough away from the wall so that you feel your arms and shoulders working as you push the wall away.  Repeat 20 times or start with what you can do and increase repetitions with each week.

(2)      Calf Raises on a Step - While holding onto a door frame or railing, let your heels hang off a step and pull yourself up onto your toes, then relax and let your heels hang off the step again.  Repeat 20 times or start with what you can do and increase repetitions with each week.

(3)    Leg Lifts – Sitting in a chair, tighten your quadriceps (front of the thigh) and straighten one leg.  Then, raise the leg a few inches upwards towards the ceiling.  Lower the leg with the muscles still taut and then release the calf back to resting position.  Repeat on each leg 10-20 times or start with what you can do and increase repetitions with each week.

(4)      Knee-Ups – From a standing, steady position, lift one knee as high as you can, pulling your stomach in as you lift.  Lower leg and repeat with the other leg.  Do 10 on each side for a total of 20.

(5)      Walk - Walking as fast as you can until you are tired.  Even if that’s 5 minutes, you can build from any level.

You can build strength by increasing repetitions of the first four exercises and increasing the length of your walk as you build strength and endurance!

Don't judge yourself on where you are starting - look to the future.  Every week you'll get stronger and gain more vitality!