“TURN 10″ Golf Workout
Looking for a no equipment, no excuses routine to keep you on top of your game? This MTT TURN 10 Workout has all the moves you need to stay fit, firm and explosive at home or on the road!
Total Training Time – 10 Minutes
15 Movement Progressions
30 Seconds On – 10 Seconds Rest
1 Leg Bucks
Rehydrate/Replenish: Try a Super Power Smoothie!
* Complete 30 seconds of each exercise. Do the number of reps in accordance with your fitness level. As you become more proficient increases reps and intensity within each 30 second set.
Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lowering arms and returning legs to starting position and repeat.
Stand with your back to a wall, feet hip-width apart and slightly in front of you. Lean back into the wall, and slide down like you’re sitting down into a chair. Your knees should finish above your ankles, bent at 90 degrees. Hold for 30 seconds.
Get into a “plank” position on the floor or mat, feet together with toes tucked under, hands planted flat below your shoulders. Bend your elbows and lower your body toward the floor. Press back up and repeat. To increase difficulty, lift one foot off the ground for each 15 second interval.
Step forward on your right foot, dropping your pelvis down and lowering yourself until both front and back knees are bent as close to a 90-degree angle as possible. Push back with the front leg and return to your starting position. Switch legs.
Run in place bringing your knees up as high as you can with each step. Focus on lifting your knees up and down rapidly.
Lie on your stomach with your elbows close to your sides, palms down and fingers facing forward. Lift your torso and thighs off the floor, keeping your body straight. Rest your weight on your elbows and your feet, with toes tucked toward shins. Use your core muscles, and stay in this position for 30 seconds.
Sit on the front edge of a sturdy chair and put your palms on the edge, fingers pointing forward or slightly toward you. Ease off the chair, supporting your weight with your heels and your palms. Bend your elbows as you lower yourself toward the floor, then push back up.
Stand with your feet shoulder-width apart and toes forward. Bend your knees as you hinge at the hips, shifting them back and down. Lower yourself as far as you comfortably can, keeping most of your weight on your heels. Stand back up and repeat.
Push-Up & Rotation
Start in a standard push-up position. Begin a traditional push-up, but as you come back up, shift your weight onto your left side. Rotate your upper body and extend your right arm straight up toward the ceiling. Return to your starting position, then repeat with opposite side.
Sit on the floor with your legs extended in front of you. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips. Press into your palms, and lift your hips and torso toward the ceiling. Look up to the ceiling, point your toes, and keep your arms and legs straight.
Stand with your feet shoulder-width apart and toes forward. Bend your knees as you hinge at the hips, shifting them back and down like you’re about to sit in a chair. Lower yourself as far as you comfortably can, keeping most of your weight on your heels. Swing your arms, explode and jump up. Land softly and repeat.
Single Leg Bucks
Start by lying on your back. Bend your knees, bringing both feet close to your hips and keeping your feet flat on the ground. Press down through your heels to lift your hips up into the air as high as possible. For more of a challenge, try Single Leg Bucks by lifting one leg into the air and pressing down through the ground with your other heel.
Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Lift your right foot off the floor raising your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for 30 seconds.
Stand with your feet shoulder width apart. Place your hands in front of your chest. Step out to one side keeping your opposite foot planted on the ground. Your lead leg will bend as you lower your body and sit back towards your lead heel. The trail leg should extend. Once your thighs is nearly parallel to the floor, push back to the starting position. After 15 seconds switch sides.
Lie on your right side on a mat, with your legs straight and your left leg stacked directly on top of the right. Keeping your ankles, knees, hips, and trunk in a straight line, push your weight up on your bent right elbow, which should be directly under your shoulder. Lift your hips, knees, and trunk off the mat. Hold the position for 15 seconds. Then switch sides.
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