10 minute workout

Fast Track to Fitness

Create a Healthier You Today

Choose to make healthy decisions
Carry a water bottle and a Theraband
Pack your favorite healthy snack
Know your weaknesses; limit indulgences

Be a leader
Eat; do not skip meals
Hydrate, don’t forget electrolytes
Do the 10 minute workout

Nutrition chart

Too busy or don’t know where to start? These 10 –minute routines can be done anywhere, even in street clothes. Do all three routines in a day and get a full body workout! The Fast Track to Fitness is a great way to kick start or complement your fitness routine. Download the video.

The 10 Minute Routine

Upper Body (10 min)

Warm-up (sets of 8)

Ø Head Rolls

Ø Shoulder Rolls

Ø Straight Arm Circles

Ø Elbow Rotations

Ø Wrist Rotations

Main Set (sets of 8 – 12)

Ø Seated Rows

Ø Seated Overhead Press

Ø Seated Lateral Side Raises

Ø Internal Rotations

Ø External Rotations

Ø Bicep curl

Ø Reverse Bicep Curl

Ø Seated Triceps Extensions

Ø Supinated Wrist Rotations

Cool-down (hold 15-30 sec)

Ø Triceps Stretch

Ø Neck Side Bends

Ø Cross Arm Stretch

Ø Tangled Arm Stretch

Ø Forearm Stretch 7 o’clock

Ø Forearm Stretch Fingers Back

Ø Jaw Stretch

Mid Body (10 Min)

Warm-up (sets of 8)

Ø Hip Side to Side

Ø Side Bends

Ø Hips Diagonal

Ø Hip Circles

Ø 90 Degree Rotation Thrust

Main Set (sets of 8 – 12)

Ø Seated Crunches

Ø Seated Back Extensions

Ø Leg Lifts (hold 30)

Ø Seated Edge Crunch

Ø Bicycles

Ø Straight Leg Kick Backs

Ø Hip Abduction

Ø Hip Adduction

Cool-down (hold 15-30 sec)

Ø Knee Hugs (hold a few sec)

Ø Standing, Overhead Hand Clasp, Side Bends

Lower Body (10 Min)

Warm-up (sets of 8)

Ø Large Hip Circles

Ø Loose Leg Kicks

Ø Ankle Rotations

Ø Toe Lifts

Ø Toe Stretch

Main Set (sets of 8 – 12)

Ø Leg Lifts

Ø Leg Presses

Ø Lunges

Ø Standing Leg Curls

Ø Squats

Ø Calf Raises

Cool-down (hold 15-30 sec)

Ø Ham Stretch

Ø Calf Stretch

Exercise bands provide positive and negative resistance. When used properly they help improve strength, range of motion and flexibility of the muscles. They can also help restore muscle and joint mobility, plus they are portable and versatile with virtually unlimited uses.