The key to any great workout, whether through resistance or bodyweight training, is to make sure all the movement patterns can be covered, especially if training time is a factor.
Bodyweight training is a great way of keeping yourself fit, flexible, mobile and healthy. Not to mention, you can also do it anywhere. Exercise on its own has many wonderful benefits, and just because we are not using heavier weights, that doesn’t mean we don’t get the benefits.
Bodyweight training can employ a heavier cardio base to work our Lactic and anaerobic systems as well as our aerobic system. This it means it can scale, whether for a beginner to training or to a more advanced athlete, making bodyweight training truly versatile. The training parameters you can change also make it easy to track and scale, even on the fly.
So the 10 minute routine I have put together below can be done anywhere, without equipment - leaving you more time to enjoy your holidays, time with the kids or just to enjoy a bit more time for yourself. Just pick a progression from below based on your skill level, experiment with it, and adjust if required. Resistance bands are ideal but any heavy household objects along with towels, chairs, sofas and broom handles will work just fine.
For each variation, pick an version of that move that will challenge you over the time period, as you want your body to work its hardest inside your 10 minutes. Remember form is key, and that if your form is solid, you can experiment with the explosiveness in Concentric movement (coming upward) and slowing down the Eccentric movement (the negative).
Keep track of your progressions and reps through the workout in a journal. Then, each time you repeat the workout, try to add one rep to each exercise. Then if you reach a plateau, change your version of the exercise and start that process again.
Press Up Variation – 45 on/15 off (can adjust to 40/20 or 30/30 as needed) Horizontal Push