THE 10-MINUTE CALORIE BURN PLAN FOR BUSY MONDAYS - Short yet oh so sweet, this workout will leave yo
- Scott Acorn
- Oct 30, 2017
- 2 min read
This quick-fire session is designed to amp up your calorie-burning potential. By holding a rep at its crucial point or adding half reps, more blood is forced into the muscle, So each time you switch body parts, your body is maxed out trying to keep up. Repeat this 5-move circuit twice, minimizing rest. Don't dillydally though. Remember: you're only working for 10 minutes today - you get to relax for the other 1,430!
THE EXERCISES STEP-BY-STEP
1. Barbell squat
Sets: 2 / Reps: 30 sec / Rest: None. Go straight into triceps extension
Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one.
In your squat position, hold for 4 seconds. Then straighten your legs a little and hold here for another second. Move up and repeat.
2. Lying dumbbell triceps extension
Sets: 2 / Reps: 30 sec / Rest: None. Go straight into front squat
Grab a pair of dumbbells and sit on the end of a flat bench. Lie back and raise the dumbbells above your head using a neutral grip, palms facing each other. Bending at the elbows and keeping your upper arms set, lower the dumbbells until they are about level with your ears. Squeeze your triceps and raise the dumbbells back to the starting position.
3. Front squat
Sets: 2 / Reps: 30 sec / Rest: None. Go straight into diamond push-up
Stand with your feet shoulder-width apart holding a barbell across your upper chest. You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight. Taking care to keep to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position.
Rest your back against a wall and sink until your thighs are parallel to the floor. Hold here for 4 seconds then repeat.
4. Diamond push-ups
Sets: 2 / Reps: 30 sec / Rest: None. Go straight into barbell Deadlift
Get in a push-up position and place your hands together so your index fingers and thumbs form a diamond. Keep your back straight as you lower until your chest almost touches the floor then push back up to the start position.
5. Barbell Deadlift
Sets: 2 / Reps: 30 sec / Rest: Only if you need to. Repeat the circuit
Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.
To make this harder, stand on a box and lower the barbell to your ankles, with a slight bend in your knees
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