10-Minute daily upper-body strength workout

An upper body workout is required for the body to look symmetrical and support you in your day-to-day activities like lifting your groceries, moving boxes and become stronger overall. Becoming stronger does not mean looking less feminine, on the contrary, it provides additional integrity and symmetry for the whole body.

In addition to being useful for everyday activities, it develops a gorgeous and lifted shape. It develops the chest, back, core and shoulder muscles. It strengthens the bones and tissues, reduces fat, improves joints and provides your body with stability and integrity. It also improves the general posture and provides you with the opportunity to burn additional calories. One should repeat this workout several times a week to achieve the best results.

This workout is done by doing each exercise for around twenty seconds. One should rest for ten seconds in between. Each exercise is to be repeated 4 times. It only takes 10 minutes.

#1. Shadow Boxing

Shadowboxing Cardio Workout

– Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.

– Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.

– Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.

#2. Crunches

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– Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

– Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles.

– Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.

#3. Burpees

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– Stand straight with your feet shoulder width apart and hands by your sides. This is the start position. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

– Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

– Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together. Complete 1 full push up. Jump your feet forward to just behind your hands. Use an explosive motion to push through your heels and return to the start postion.

#4. Chair Squats

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– Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.

– Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.

– Touch the chair with your butt then slowly rise back to the starting position.

#5. Lying Leg Lifts

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– Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.

– Legs straight out in front of you, ankles together and feet slightly off the floor. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.

– Return to starting position.

#6. Bicycles

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– Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head.

– Curl your torso upwards so your shoulders are slightly raised off the floor.. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.

– Slowly move your legs in a pedaling action as if you are riding a bicycle. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.

– After each crunch, return to the start position inhaling as you do so. Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.

#7. Double Crunches

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– Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.

– Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.

– Pause and return to the starting position.

#8. Dead Bug

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– Lie on your back. Extend hands straight above towards the ceiling. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Exhale and bring hips off the floor.

– Begin by extending one leg forward. The foot should be hovering just above the ground.

– Pause then return the leg to it’s starting position while extending the opposing leg. Keep alternating legs while maintaining a tight core.