10-Minute Stretch and Tone Workout With Denise Austin
Here’s a simple routine you can follow:
Warm-up (2 minutes):
Light cardio, like jogging in place or jumping jacks
Arm circles, forward and backward
Leg swings, front and back
Torso twists
Stretching (5 minutes):
Neck: Tilt your head to one side, then the other. Rotate your head in a circular motion.
Shoulders: Roll your shoulders forward and backward. Reach your arms overhead and interlace your fingers, then gently pull your arms back.
Chest: Clasp your hands behind your back and lift your arms as high as possible.
Back: Stand with your feet hip-width apart and bend forward, reaching for your toes.
Hips: Lie on your back and bring one knee to your chest. Hold, then switch legs.
Quads: Stand and hold onto a chair or wall. Bend one knee and bring your heel towards your buttocks.
Calves: Stand facing a wall, about an arm’s length away. Lean forward, keeping your heels on the ground.
Hamstrings: Sit on the floor with your legs extended. Reach for your toes.
Toning (3 minutes):
Lunges: Step forward with one leg, bending both knees to a 90-degree angle.
Squats: Stand with your feet shoulder-width apart and lower your body as if sitting in a chair.
Push-ups: Start in a plank position, then lower your body until your chest touches the ground.
Tricep dips: Use a chair or bench to support your weight and lower your body by bending your elbows.
Plank: Hold a plank position with your forearms on the ground and your body straight.
Cool-down (1 minute):
Deep breaths, focusing on relaxing your body.
Hold a child’s pose, resting your forehead on the ground.
Remember to listen to your body and avoid pushing yourself too hard. If you have any injuries or health concerns, consult with a healthcare professional before starting any new workout routine.
Additional Tips:
Find a quiet space where you won’t be interrupted.
Wear comfortable clothing that allows you to move freely.
Use a yoga mat or a soft surface for comfort.
Focus on your breathing and maintain good posture.
You can adjust the intensity and duration of the workout to suit your fitness level.
By incorporating this 10-minute stretch and tone routine into your daily routine, you can improve your flexibility, strength, and overall well-being.
Sources and related content