Get Defined: The 10 Minute Full Body Workout for a Strong Bod

Time: 10 minutes
Equipment: Dumbbells, Kettlebell
Result: Long, strong legs; amazing arms and a compact core: this is an all over body workout designed to rev your metabolism through the roof! 

Make sure you pick weights that allow you to perform each exercise 12-15 times without compromising form.

Warm up: arm swings, leg swings, 10 bodyweight squats and 20 bodyweight lunges.

Move 1: Backwards lunges with overhead dumbbell press
Start with dumbbells resting next to your shoulders, lunge backwards and push up the weights so your arms are extended over your head. With your weight in your front heel, return to starting position and repeat with opposite leg.

Perform this for 12-15 reps - if the weight doesnt allow you to reach this rep number; pick a lighter / heavier weight. Then rest for 30-45 seconds.

Move 2: Sumo Goblet Squats
Now first, be sure to look REALLY excited about doing this (as demonstrated in the clip!). Pointing your feet out like a ballerina, squat down (imagine sitting on a chair) and squeeze your inner thighs together to come back up, as well as pushing through your heels. Your knees should be behind toes. The Kettlebell remains at the chest for the whole movement. Movement should go down in 5 (yes 5!) seconds, up in 1 second.

Perform this for 6-8 reps - if the weight doesnt allow you to reach this rep number; pick a lighter / heavier weight. Then rest for 30-45 seconds.

Move 3: Regular Squats with Dumbbells
Your regular squats become more fun when you add dumbbells, definitely. Imagining you are sitting on a chair, keeping your core activated, lower down to squat position, hold for 3 second, then raise up to starting position.

Perform this for 8-12 reps - if the weight doesnt allow you to reach this rep number; pick a lighter / heavier weight. Then rest for 30-45 seconds.

Move 4: Straight arm extensions
Like weighted punches, except this is slower and more intense. Keeping your elbows at shoulder height and core switched on, extend your arm straight, pause for 3 seconds at full extension and pull it back to starting position. Switch to opposite arm. Keep the core strong and rotate the torso slightly to allow for maximum power. 

Perform 6-8 reps on each arm. If the weight doesnt allow you to reach this rep number; pick a lighter / heavier weight. Then rest for 30-45 seconds.

Cool down with a gentle... frog squat, hip extension stretch, arm swings and shoulder rotations.