10-Minute Full-Body Blast

Full-body primer: squat, push, core, and hips. Move briskly.

1. Air Squat

   1 sets

   12 reps

   20s rest

2. Push up (on knees)

   1 sets

   10 reps

   20s rest

3. Bird Dog

   1 sets

   10 reps

   20s rest

4. Dead Bug

   1 sets

   10 reps

   20s rest

5. Bodyweight Standing Calf Raise

   1 sets

   12 reps

   20s rest

6. Lying Leg Raise

   1 sets

   10 reps

   20s rest

7. Wide Hand Push up

   1 sets

   8 reps

   20s rest

8. Side Lying Leg Raise

   1 sets

   12 reps

   20s rest

Knee-friendly circuit with wall push-ups and core control.

1. Prisoner Squat

   1 sets

   12 reps

   20s rest

2. Push-up (wall)

   1 sets

   12 reps

   20s rest

3. Hip Raise Bridge

   1 sets

   12 reps

   20s rest

4. Lateral Side Plank (bent leg)

   1 sets

   10 reps

   20s rest

5. Close-grip Push-up (on knees)

   1 sets

   10 reps

   20s rest

6. Elevated Standing Calf Raise

   1 sets

   12 reps

   20s rest

7. Oblique Crunch

   1 sets

   12 reps

   20s rest

8. Double Leg Butt Kick

   1 sets

   20 reps

   20s rest

Total-body finisher with extra core focus.

1. Sit Squat

   1 sets

   12 reps

   20s rest

2. Push up m

   1 sets

   10 reps

   20s rest

3. Lying Straight Leg Raise

   1 sets

   10 reps

   20s rest

4. Hip Lift - Low Back Off Floor

   1 sets

   12 reps

   20s rest

5. Bodyweight Standing Calf Raise

   1 sets

   15 reps

   20s rest

6. Lateral Side Plank (bent leg)

   1 sets

   10 reps

   20s rest

7. Bird Dog

   1 sets

   10 reps

   20s rest

8. Crunch (arms on chest)

   1 sets

   12 reps

   20s rest