All you need is 10 minutes for this quick and effective no equipment workout. I recommend doing this 3-4 days a week. Do each move for 30 seconds, with 30 seconds rest in between. Repeat. To make it harder, decrease rest time between moves.
Glute Bridges – Lie flat on your back with your knees bent and feet flat on the floor. Place hands along side your body and rest your head on the floor. Raise the hips off the floor as high as you can using your abdominal muscles and squeeze your glutes at the top. Hold for a count of 5 seconds. Slowly lower your hips and repeat.
Forearm Plank – Start in a push-up position, with elbows bent and forearms resting on the floor. Engage your abdominals, squeezing your belly button towards the spine and keeping your body in a straight line from head to toe. Engage your gluteal muscles to prevent your hips from sinking.
Squat – Stand with feet shoulder-width apart and bend knees, lowering down until legs reach a 90 degree angle. Make sure your knees do not extend over your toes and keep your back straight.
Walking Lunges – Standing with your feet shoulder width apart and your hands on your hips. Step forward with your right leg, flexing the knees to drop your hips until your left knee nearly touches the ground. Keep your back straight and don’t let the right knee extend over your toes. Drive through the heel of your right foot, to straighten both legs and raise back up. Step forward with your left foot and repeat on the left side.
Pushups – Lie on the floor face down and place your hands next to your torso at chest level. Lower yourself down until your chest almost touches the floor. Exhale as you push back up to the starting position. Pause at the top and repeat. This can also be done down on your knees or with feet against a wall for support.