No time? No excuse

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For people determined to keep fit but with little time to exercise, here are seven moves in a ten minute workout devised by personal trainer Patti Bruns with photographs by Blandine Lejeune

Do this workout three to five times a week to keep strong and limber. Complete two sets of each exercise in the given order and rest 30 seconds between exercises. After two weeks, perform as a circuit, completing one set of each exercise consecutively, resting two minutes, and repeating a second time.

Schedule this workout into your diary – you will be less likely to skip it if you make time for it in your agenda. These exercises will rev up energy levels and release stress, allowing for peak performance all day long.

STRENGTH MOVES

Stationary lunge

Works legs and glutes. Repeat 16-20 times

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Standing with feet hip-width apart, take a large step forward with your right foot, heel making contact first and bending both knees to 90 degrees. Keep eyes forward, arms loosely by sides, and back straight. Pushing off with the heel, drive the right leg back to starting position. Switch legs and repeat movement.





TRI- DIP

Works triceps, upper back, core. Repeat 10-12 times

img4205Sit with hips on the edge of a chair, knees bent, feet flat. Place hands on edge of chair, fingers facing forward, arms straight. Lift hips off edge, back straight, abs contracted.

 

 

 

img4207Bend elbows, lowering hips toward ground, squeezing elbows towards each other and stopping before you feel strain in shoulders. Keep back close to edge of chair. Straighten arms and repeat.

 

 

BRIDGE

Works core. Repeat 8-10 times

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Lying on your back, both feet flat on the floor, arms out to sides, palms facing down. Stabilize abs and begin to roll up the spine, lifting hips off the ground until knees, hips and shoulders form a straight line. Hold this position for five seconds and then roll down the spine to starting position. The movement is slow and smooth.

PUSH- UPS

Works chest, arms, core. Repeat 8-12 times

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Lying face down on the floor, place your hands slightly wider than shoulders, fingers facing forward, either on toes or knees. Stabilize abs and visualize keeping your body in a straight line.

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Raise chest off the ground until arms are straight, but not locked, eyes looking slightly ahead. Lower the chest down until elbows are at a 90 degree angle. Repeat.

STRECHES

Active Pigeon

Stretches hip flexors, glutes and abs

img4224From a lunge position, pull left knee in toward right hand, then lower left leg to floor so foot is below right hip. Lower hips as you push through hands, lifting head and chest. Hold for 20-30 seconds then change legs and repeat.

Wrist Reset

Stretches wrist and forearms and releases neck tension

img4226Stand with spine tall and extend your right arm out at shoulder level, palm facing down. Bend wrist to point fingers toward the floor. Use the palm of your left hand to gently push down the back of your right hand. Hold for ten seconds. Point fingers of your right hand toward the ceiling and gently pull back with your left palm. Hold for ten seconds. Switch arms and repeat.

Wrap Around

Stretches neck and shoulders

img4228Stand with feet hip-width apart and reach right arm behind your back, palm facing away from you. Clasp hands and pull left elbow back as you draw your shoulder blades together. Hold as you slowly circle your head. Repeat four times and then change hand position.