fast & loose!
A 10-Minute Set
for Strength & Flexibility
Photography by Keith Munyan
Weight-free training will help keep your muscles loose and toned. The exercises aren’t too strenuous, so you won’t break a sweat and can perform them anytime, anywhere. When you don’t feel like hitting the gym for a few days or even weeks, this quick pump will maintain your form. Of course don’t stay away from the weights for too long!
NECK
Freehand Presses
Sit with fingers interlaced on forehead. Proceed to press back while resisting slightly with the neck. Then place hands behind the head and press forward, resisting slightly. Perform 15 repetitions each way.
TRICEPS
Reverse Push-Ups
Place hands palms forward on a bench or other suitable object behind you, with legs extended out together. Proceed to lower until arms are bent at 90 degrees. Pause, then push up to starting position. Perform 15 repetitions.
BACK
Cat Backs
Standing with feet together, bend at the waist and extend hands to toes. Proceed to raise arms out to sides until parallel to the ground. Pause, then lower to starting position. Perform 15 repetitions.
SHOULDERS
Bent-Over Raises
With dumbbells on the ground in front of you, bend over, pick them up and raise to knee height. Proceed to stand upright. Pause, then lower the weights to the ground and rise to starting position. Perform 10 repetitions.
CHEST
Arm Crosses
Standing with feet together, bend at the waist and extend hands to toes. Proceed to raise arms out to sides until parallel to the ground. Pause, then lower to starting position. Perform 15 repetitions.
CALVES
Toe Raises
Stand with the balls of the feet on a raised object. Proceed to rise up on toes as high as possible. Pause, then lower to starting position. Perform 15 repetitions.
THIGHS
Lunge Squats
Stand with hands on hips and the left leg in front of the right. Keeping the back straight and head up, proceed to squat down until the thigh is parallel to the gorund. Pause, then rise to starting position. Perform 15 repetitions, then switch leg positions for another set with the right leg.
ABDOMINALS
Crunch-Ups
Find a suitable set of stairs and proceed to run up them at a steady pace. Then step down slowly. Work up to performing for 15 minutes
THIGHS
Lunge Squats
Stand with hands on hips and the left leg in front of the right. Keeping the back straight and head up, proceed to squat down until the thigh is parallel to the gorund. Pause, then rise to starting position. Perform 15 repetitions, then switch leg positions for another set with the right leg.