Beginner’s 10-Minute Makeover

Starting a workout plan has been on your to-do list for months. You see yourself working out, feel good about your commitment, and smile at the new you: you’re more lean and toned, you feel healthier than you ever have, and you have lasting energy that keeps you going all day. The only problem is you don’t know where to start. Gyms can be intimidating and workouts can seem confusing, especially if they don’t prepare your entire body for the changes that are on the way.

The Beginner’s 10-Minute Makeover incorporates every major muscle group to help you strengthen, tone, and burn fat. Follow this routine, start making healthy choices and your new body will soon become a reality.

What You’ll Need: yoga mat or soft surface and an interval timer (free interval apps are available on your phone)

What To Do:

Beginner Workout: Perform each exercise for 30 seconds. Rest 30 seconds after each round. Complete 3 rounds. Perform four times a week

Intermediate Workout: Perform each exercise for 45 seconds. Rest 30 seconds after each round. Complete 4 rounds. Perform four times a week.

Advanced Workout: Perform each exercise for 45 seconds. Rest 30 seconds after each round. Complete 5 rounds. Perform four times a week.

1. Modified Pushups

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1. Place the knees on the floor, the hands below the shoulders and cross your feet.

2. Keeping your back straight, start bending the elbows until your chest is almost touching the floor.

3. Pause and push back to the starting position.

4. Repeat until the set is complete.

2. Burpees

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1. Stand straight with your feet shoulder-width apart.

2. Squat and place your hands in front of your feet.

3. Jump back until your legs are fully extended and your body is in plank position.

4. Do a push up, jump forward and then push through the heels to return to the starting position.

5. Repeat until the set is complete

3. Bicycle

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1. Lie on your back, lift your shoulders off the mat and raise both legs.

2. Bring one knee and the opposing elbow close to each other by crunching to one side, and fully extend the other leg.

3. Return to the starting position and then crunch to the opposite side.

4. Repeat until the set is complete.

4. Mountain Climbers

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1. Start with your body in a straight line and your hands slightly wider than shoulder-width apart. Keep your toes and balls of the feet touching the floor.

2. Bring one knee up toward the center of your stomach and then quickly alternate between legs.

3. Continue alternating until set is complete.

5. Prisoner Squats

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Set your feet hip width apart and place both hands behind your head, with your elbows out to the sides.

Lower into a squat, pushing your butt back and keeping your knees behind your toes.

Push into your heels to return to standing. This counts as one rep.
Complete 15

6. Russian Twists

1. Lie down with your legs bent at the knees.

2. Elevate your upper body so that it creates a V shape with your thighs.

3. Twist your torso to the right, and then reverse the motion, twisting it to the left.

4. Repeat this movement until set is complete.