Tag Archives: 10 min workout

Quick 10 Minute Core Workout Without a Single Sit Up

Today I have a quick, 10 minute workout that is going to work your abs and your entire core without having to do a single sit up!! The best part, you only have to get on the floor for ONE of the exercises! This workout is quick, effective and suitable for all fitness levels. 

I have created this workout specifically to work all your core muscles instead of just isolating the abdominals. A strong core is important for so many reasons: avoiding injury, reducing or eliminating lower back pain & strain and proper alignment in daily activities to name a few. Did you know that your core is more than just your abdominal muscles?? Your glutes and lower back muscles are part of the core too.

All of the exercises today are compound exercises, meaning they work more than one muscle at a time. You can do this workout anywhere! Get ready to sweat and improve core strength in just 10 minutes! 

10 Minute Core Workout 

Optional Equipment: Dumbbell, Yoga Mat

Exercises: 

  1. Standing Oblique Crunch
  2. Single Knee Crunch
  3. Bridge with Marching 
  4. Jab – Cross – Jab – Knee

Exercise Demos: 

Workout RX: 

Do each exercise for 1 minute. The exercises where you must switch sides (every one except #3) switch sides after 30 seconds. Once you complete the 4 exercises, take a 30 second break. Repeat 2 times. 

Want to save this workout for later? 

Grab the free PDF download HERE

or 

Pin the image below to your Pinterest!10 minute core

XOXO
Stay Sweaty!!!
Sarah

No Equipment Upper Body & Core Workout [Workout Wednesday]

The 6 bodyweight exercises we are doing today can be done anywhere. They will work your biceps, triceps and shoulders while strengthening your core. The best part? There is no equipment needed!
This week’s video is a MUST watch because I have a special guest. There are some funny bloopers at the end too. If you have a pet and have ever tried to workout while they are around, you know the struggle is real! πŸ™‚ 

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Core work is important no matter your fitness level. Core exercises are not just about building a six pack. The core helps stabilize your entire body and when our core is strong, the other muscles in our body can move more effectively and do the work they were meant to do. Many of the exercises in today’s workout are compound exercises meaning more than one muscle is engaged during the exercise. Be sure to engage the core (pull belly button into the spine) to get the maximum results from these exercises. 

The Workout:

  1. tricep push ups x 10
  2. side to side push ups x 10
  3. dolphins x 10
  4. plank up downs x 10
  5. tricep dips with toe touch x 10
  6. shimmies x 20
    Try the workout with me in the video above! 

Thanks so much for joining me today! Next week I am going to bring you a workout that is all about abs with a fun October twist. Maybe I’ll even throw in a bonus plyometric workout too… I haven’t decided yet. Be sure to SUBSCRIBE so you don’t miss out on next week’s workout! 

XOXO
Stay Sweaty!
Sarah

Quick Tabata + a Hydrating Strawberry Basil Lemonade [Workout Wednesday]

How is it already Wednesday!? This week has been flying by, makes sense considering we had a holiday on Monday. Long weekends always mix up days for me. Apart from the long weekend, the studying for the NASM CPT exam is kicking my booty. I am learning so much but it is so time consuming! No matter how short on time you are, I promise you will have time for today’s workout! I also have a delicious & hydrating strawberry basil lemonade recipe for you, so look for that below the video. It’s made with an electrolyte drink and is the perfect post-workout thirst quencher! 

workout_wednesday_greyThis workout was inspired by a request on one of my Periscope’s. I love tabatas because, if done correctly, they are short workouts that keep burning calories even after they are over! Here is how is goes — do each exercise for 20 seconds, then 10 seconds rest. One time thru is one round. Do 4 rounds and you are done!

Tabata Exercises:

1) star jumps
2) push ups (tricep or regular)
3) jumping lunges
4) tricep dips
5) burpees

I demo all of these for you in the video & then go thru one round of the workout with you! If you do 4 rounds of this, you will be done in 10 minutes! How amazing is that?! I promise you will also be very sweaty and keep burning calories even after the 10 mins is up! 

Let’s do this!

Timer I use in the video –> Seconds Timer
 
 

Strawberry Basil Lemonade

This lemonade is made with Ultima Replenisher and is the perfect post-workout thirst quencher. It is also great for an hot afternoon or whenever you feel like having lemonade. The great thing about Ultima is that it doesn’t have ANY artificial ingredients and no added sugar, so you can feel good about drinking it! It’s my fav way to recover from a sweaty workout & replenish electrolytes πŸ™‚

studying hard...
studying hard…

You need:
1 packet (or scoop) of Lemonade Ultima Replenisher 
1 lemon
3 frozen or fresh strawberries
A few basil leaves  

Make it:
Mix up the Ultima Replenisher. Add ice cubes and a few slices of lemon.IMG_5565 Add in strawberries,  mix/muddle lemons and strawberries. IMG_5573Chop basil leaves and add to lemonade. Garnish with lemon slice and basil leaf. 
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Enjoy!!! 

XOXO
Stay Sweaty!
Sarah