All you need is a bench or a step. This workout is also great on bleachers! It’s similar to a combination of the upper-body, core, and lower body bleacher workouts, but a mini version to save on time. My motto is some workout is better than no workout!
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With this Mini Back-To-School Total-Body Workout, you can do 1 round in about 7 minutes, 2 rounds in about 15, and 3 in about 25. It’s all about being intentional with the time you have!
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1. Push Ups
Place hands on a bench and complete 15 slow push ups. Increase the difficulty by inverting the push up and placing feet on the bench, hands on the ground.
2. Step Up Lunges
Step up on to a bench with the right leg first, then back down. Alternate legs for a total of 20 reps.
3. Raised Leg Lunges
Place leg behind you on the bench and the other leg in front of you on the ground. Complete 20 slow lunges (ensuring your knee never goes beyond your toes). Repeat 20 more on the other leg.
4. Tricep Dips
Start with arms behind you on the bench. Keeping your elbows in, lower your body (carrying all the weight in your triceps) and slowly raise up to starting position. Repeat 15 times.
5. Bench Burpees
Place hands on the bench. Starting in a crouched position, jump your legs as far back as possible, landing in a plank position. Return to starting position and repeat 15 times. Make this move more challenging by doing them at floor level!
6. Flutter Kicks
Start in a V position. Engaging the abs, lower one leg and return to starting position. Repeat on the other leg. Continue to alternate legs for a total of 20 flutter kicks.
Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Modify the workout to fit your body’s needs and remember to listen to your body!
Erin Nichols says:
Love that I can do this at home or at the park with my daughter. I also appreciate that it’s short and good when you are on a tight schedule.
Christine McMichael replied:
Yes! So glad it’s helpful!
Stephanie L says:
Great, easy to do anywhere kinds of work out are my favourites!! And for less than 10 minutes too!
Stephanie | theFantasia.com
Christine McMichael replied:
Same here! Enjoy the workout!
Jas says:
Awesome – great work out tips!
Christine McMichael replied:
Thank you, Jas!
LeAnn Rodriguez says:
Sounds like a great workout!
Christine McMichael replied:
Thanks, LeAnn!
[email protected] A Dash of Cinnamon says:
That is a great mini workout! I’m all about quick and effective workouts! I like it. It’s great when you have something you can take any where too
Christine McMichael replied:
Thank you! YES. Me too! 🙂 Definitely!