"Not all workouts need to be an hour long. If you work from home and only have 10 minutes to move, you can do a few exercises back-to-back to boost your strength, cardio and mobility. I asked two of Peloton 's top coaches for their go-to exercises for mini workouts. Ben Alldis-a strength and cycle coach with Peloton-recommends doing a compound move like a dumbbell thruster, along with a plank variation, to target multiple muscle groups."
"Stand with your feet hip-width apart holding dumbbells at shoulder height with your palms facing. Bend your knees and push your hips back to lower until your thighs are parallel with the floor, or as low as your mobility allows. Push through your feet to stand up explosively and extend your arms to press the dumbbells directly overhead. Lower the dumbbells to your shoulders with control, then go straight into the next rep without pause."
Combine a compound dumbbell thruster, a plank variation, and a hands-behind-the-back towel stretch into a quick three-move routine that improves strength, cardio and mobility in about ten minutes. Use a set of dumbbells and a towel or yoga strap; perform a few bodyweight squats first to warm up. Execute thrusters by squatting to thighs parallel, then standing explosively while pressing dumbbells overhead, moving continuously. Hold a forearm plank with a straight line from head to heels and engaged core. Finish with a shoulder-opening towel stretch to counteract desk hunching.
Read at Fit&Well
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