One of the most common excuses I hear for not exercising is “I don’t have enough time.” This is why I’m going to share with you a simple 10 minute exercise routine you can do either morning or evening right from the comfort of your home. The only piece of equipment you need is something to hang from. And, while 1o minutes is not enough time to get you “ripped,” it is enough time to get you feeling better. Are you ready to get started?
- Dead Hang: Perform for as long as you can
The dead hang will increase hand and forearm strength, make your shoulders more resilient, decompress the spine, and even help you become better at pull-ups.
- Deep Squat: Perform 10 reps
According to Jonathan Mead, the deep squat will make your knees, ankles, and hips more resilient as well as increase circulation in your lower body. Deep squats are also well-known to strengthen your quads, hamstrings, and glutes.
- Knee Hand Crawl (aka Bear Crawl): Perform for 30 seconds.
According to Tim Anderson, founder of Original Strength, “Crawling is a developmental movement pattern that ties everything about you together…Through crawling, neural connections and pathways are established in the brain that allow the brain to become more efficient at communication between the left and right hemispheres. The better the brain can communicate and process information, the better the body moves. Crawling also unites your sensory systems. It integrates your vestibular system (your balance system), your proprioceptive system (your sense of self in space, or your self-awareness system), and your visual system (your visual system). It can even improve your hand eye coordination…Perhaps the greatest benefit to crawling is that it builds a foundation of reflexive strength…Your reflexive strength, also known as your reflexive stability, is your body’s ability to anticipate movement before it happens and/or reflexively react to movement as it happens.”
- Side Shuffle: Perform for 30 seconds
The side shuffle will increase leg strength, power, and conditioning as well as improve coordination and power. This movement is a great complement to running.
- Broad Jump (aka Standing Long Jump): Perform 5 reps
The broad jump will increase leg strength and power as well as improve coordination and balance.
*Complete as many rounds as you can in 10 minutes.