10 Minute “What’s Going On!?” Workout- Seated Version-
If you’re waking up in the Morning, stepping outside, taking a deep breath and screaming at the top of your lungs, “what’s going on!?” … Then you probably need to take a break and move some of that energy through your body! Movement is a great strategy for regulating a nervous system that is on constant alert from our world at large. Give yourself the gift of 10 minutes and the ability to breathe a little deeper when you’re done.
This workout is designed as a 10 minute HIIT workout to achieve maximum mood boost in a short period of time. The aim of this type of workout is that you should feel like you are working somewhat hard to hard during the “work” period. However, please listen to your body and move at the pace that feels right for you and is approved by your doctor. You can also add or remove resistance from bands or weights depending on your current abilities.
Advanced: 50 seconds of work, 10 seconds of rest per exercise (25 seconds per side if exercise is side dependent)
Intermediate: 40 seconds of work, 20 seconds of rest per exercise (20 seconds per side if exercise is side dependent)
Beginner: 30 seconds of work, 30 seconds of rest per exercise (15 seconds per side if exercise is side dependent)
What’s Going On Workout:
Long arc quad w/ or w/o a band
Front kick/jab
Hip abduction w/ or w/o a band
Side kick/jab
Hamstring curl w/ or w/o a band
Figure 8 ball pass under knees ( can use weighted ball, dumbbell, or unweighted ball)
Sit to stand, or chair push up
Stomp up/down step
Clamshell w/ or w/o a band
Step over block and side reach
Long arc quad with band
front kick/jab
Hip abduction with band
Side kick/jab
Hamstring curl with band
Figure 8 ball pass under knees
Sit to stand
Stomp up/down step
Clamshell with a band
Step over block and side reach
