fit body

Fitness in 10 Minutes A Full-Body Workout for Busy People

by Locke Hughes W

hen life makes a long workout impossible, a 10-min- ute, total-body fi tness routine can be super-effi cient and eff ective, if done right. To maximize results, stra-

tegically order the exercises to work diff erent muscles each time, allowing one set of muscles to rest while working another. T is is the basis for a 10-step workout that Franklin Antoian, an Ameri- can Council on Exercise-certifi ed personal trainer and founder of iBodyFit, created for SilverSneakers. T e steps can be part of a regular routine or done on their own

three times a week every other day, gradually working up to fi ve days a week. Needed equipment includes a chair, light dumbbells (or fi lled water bottles or food cans), a yoga block (or small soſt ball or pillow) and a watch or timer. Given extra time, warm up by walking in place for fi ve

minutes, and then perform each exercise in order for one minute, doing as many reps as possible. Try not to rest between exercises. If a full minute feels too challenging, start with 45 seconds of exercise and 15 seconds of rest.

apart. Extend arms straight out to each side at shoulder height with palms facing down. Swing arms forward in a circular motion for 30 seconds, and then backward for 30 seconds. Keep shoulders down and back and elbows slightly bent.


inward. Slowly raise shoulders as if trying to touch the earlobes. Pause, and then lower and repeat. Continue for one minute. Make it eas- ier by doing slow and controlled reps without dumbbells.

2 16 NA Triangle

SHOULDER SHRUG. Stand with feet hip-width apart. Hold dumb- bells with arms down, palms facing

ARM CIRCLES. Stand with feet hip-width

toward the wall, keeping the core tight and straight. Pause, and then press back to the starting position and repeat. Con- tinue for one minute. Make it harder by taking a step back from the wall, pushing out from a kneeling position.


knees together to squeeze the device, pause for three seconds. Relax and repeat. Continue for one minute.


fl at on the fl oor, shoul- der-width apart. Align the neck and back while look- ing down or slightly for- ward. With foot fl exed and knee bent, slowly raise the right foot toward the ceiling until the thigh is parallel with the fl oor. Pause, and then lower. Continue for 30 seconds, and then repeat with the leſt leg. To make it easier, try it while stand- ing, keeping the liſt ed leg straight, and hold the back of a chair for support.


heels fi rmly and raise hips to form a straight line from shoulders to knees. Pause for three seconds in this position, and then lower and repeat. Continue for one minute.


BRIDGE. Lie face-up on the fl oor with knees bent and feet fl at. Press

HIP EXTENSION. Start on hands and knees with palms

SEATED ADDUCTION. Sit in a chair with a yoga block between the knees. Press

WALL PUSHUPS. Stand at arm’s length away from a wall with feet hip-width apart. Place palms shoulder-width apart on the wall. Bend elbows and lower the upper body

Juan Nel/

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