Many Moves in 5
The body moves in all planes of motion, in a multi-chain fashion, which means every muscle and joint move throughout your day, all day. Knowing that, it is crucial to train your body to build strength in virtually every position you put it in during your training. While a lack of time appears to be the common barrier to participating in a regular fitness program, it’s important to realize that you can integrate a total body routine by incorporating multi-chain moves into your program, even if you carve out only 10 minutes at a time. According to Beverly Hills based orthopedic surgeon Dr. Raj, “There are certainly notable benefits to exercising for 10 minutes. Compound movements are excellent for people who are limited with time. However, it’s best to train at a slow and mindful pace so that you can achieve the benefits of the exercises without putting your body at risk for injury.”
The following program is one that achieves just that. Going at a slow pace, you can perform these five moves below and hit every single muscle group from head to toe. You can choose the rep range.
Here are two approaches to this program:
a) Perform each exercise (each side) for a total of 10 reps. Super-set the exercises (back to back without breaks) and repeat all five again for 10 reps, for a total of two sets.
b) Perform each exercise (each side) for a total of 20 reps. Super-set the exercises and stick to one set. If you wish to perform a second set, you can either perform all 20 reps again, or simply cut back to 10 reps each exercise.
Either way, set a clock for 10 minutes and see what you can get through. If you complete all five exercises prior to the ten minute mark and feel exhausted, then call it a day, and avoid over-doing it.
The Huffington Post published this workout so please find the five compound moves HERE. Always consult your doctor before starting any new exercise program. Be sure to look at the video demonstrations for each execution. Videos are in the article my friends!