10 minute ‘What’s Going On!?’ Workout -Standing 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. Each exercise can be modified to include holding onto a stable surface for balance. 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:

• Hip flexion w/ band

• Front kick/jab

• Hip Abduction w/ band

• Side kick/jab

• Hip extension w/band

• Back kick

• Squat (with or without weight)

• Stomping on stair, or switch jump on step

• Side Lunge (with or without weight)

• Skaters (watch video for 4 different variations!)

Hip flexion with band

Front kick/jab

Hip abduction with band

Side Kick/jab

Hip extension with band

Back Kick

Squat

Stomp step, progressing to switch jump and double speed switch jump

Side lunge front and side view

Skaters, 4 different variations from easiest to most challenging