Push Me Up: 10 Minutes of Push Up Variations for Lean, Strong Arms

Time: 10 minutes
Equipment: You
Results: More exciting than performing the same push up pattern for 10 minutes, these variations of the classic push up challenge your body and underused muscles, like your triceps. Sending your body into major repair mode from muscles that have been sleeping, it's this process that shoots your metabolism sky high - so get to it and see your arms, and body, looking better than ever!

Warm up with some dynamic arm stretches and shoulder rotations.

Olivia Arezzolo 10 minute workouts

Move 1: The classic Push Up.. performed S-L-O-W-L-Y
Start either on your toes or knees, back straight and core switched on. With hands shoulder width apart, lower your chest to the ground at a tempo of 5.....4.....3.....2......1..... then explode back up again to starting position!

Perform for 45 seconds, then rest for 15 seconds.

Olivia Arezzolo 10 minute workouts

Move 2: Get Up! 
Similar to the above standard push up, except this time allow your chest to touch the floor, lift your hands and then push back up to the starting position. Do it at a tempo of 3 seconds on the way down, and 3 seconds on the way up.

Perform for 45 seconds, then rest for 15 seconds.

Move 3: Push Back to Downward Dog
Start in normal push up position, lower down to complete the first push up, and then instead of going straight up to return to normal position, push your body into a downward dog shape. This one is especially great for toning up your shoulders!

Perform for 45 seconds, then rest for 15 seconds.

Move 4: Tricep Push Up
Start in cobra (as above) and then lift your body onto your toes so your legs are floating just inches above the ground. Lower your chest to the ground, tucking your elbows in so they are skirting the sides of your ribs and keeping your legs off the ground (except your feet, of course), Do this at a tempo of 3 on the way down, 1 on the way up.

Perform for 45 seconds, then rest for 15 seconds.

Cool down with some arm rotations / stretches for 1 minute!

Legs 11: 10 minutes to long, lean legs

Time: 10 minutes
Equipment: You
Result: get the legs and butt you've always wanted. These three leg movements target different muscles in the lower region - training different muscles rather than the same ones keeps your body guessing, heightens the metabolic boost and therefore, helps you burn fat faster & tone up more efficiently. Leaves you time to go do all the other fun stuff you have planned for the day.

Move 1: Lunge and Knee Lift.
Backwards lunge and then bring your knee to the sky, exploding off your heel into the sky! Return to starting position; swap legs.

Repeat for 45 seconds without stopping, take a 15 second break; then another 45 seconds without stopping, and then take another 15 second break.

Move 2: Pulsing Squats


Position your butt back in the perfect squat position (imagine you are sitting on a chair) and pulse there for 45 seconds. Every 5 seconds, shift your weight from one foot to the other.

Repeat for 45 seconds without stopping, take a 15 second break; then another 45 seconds without stopping, and then take another 15 second break.

 

 

 

 

 

Move 3: Plank with Straight Leg Extensions 

Start in plank position, then raise one foot, while straight, for a count of 3 seconds, then lower down, again for a count of three seconds. 

Repeat for 45 seconds without stopping, take a 15 second break; then raise the other leg for another 45 seconds without stopping, and then take another 15 second break.

Move 4: Plank with Bent Leg Extensions

Same as above, except this time bend you knee so your heel points to the sky. Pulse while holding this position.

Repeat for 45 seconds without stopping, take a 15 second break; then raise the other leg for another 45 seconds without stopping, and then take another 15 second break.

Olivia Arezzolo small group training bondi

10 Minutes, 1 Plank + Creativity = Oblique, Core and Ab Blast!

Time: 10 minutes
Equipment: You
Result: Tighter core, improved posture, reduced chance of lower back injury, definition on your ab, core and oblique areas.

Four variations below of the standard plank = 4 different moves, performed twice in total.

Do each exercise for 45 seconds, take then a 15 second break. Repeat until you've done each exercise twice. Allow 1 minute for warm up and cool down time.

Quick warm up of lunges with a twist, downward dog and cobra.

Move 1: Spiderman Plank (top left)
While in plank position, raise your right knee to your right elbow. Do this very slowly - take 3 seconds for your knee to reach the elbow, then another 3 seconds for it to return to it's starting position.  Repeat on opposite side.

Do this for 45 seconds, then take a 15 second break. Repeat for another 45 seconds, then take a 15 second break.

Move 2: Mountain Climbers (top right)
'It's like you're climbing a mountain, but you don't go anywhere' is what I tell my clients. The move is performed by raising your knee to your chest, then lowering that leg and raising the other leg to your chest. Do it as fast as you can while holding the straight plank, careful not to let your butt poke up or hips sag.

Do this for 45 seconds, then take a 15 second break. Repeat for another 45 seconds, then take a 15 second break.

Move 3: Skater (bottom left)
While in plank, keeping your leg straight slide it over to the opposite side as far as you can go (look at the picture, explains it easier). Do this very slowly, at a count of 3 to reach the opposite side, and then 3 to bring it back to starting position. Repeat with opposite leg. 

Do this for 45 seconds, then take a 15 second break. Repeat for another 45 seconds, then take a 15 second break.

Move 4: Windscreen Wipers (bottom right)
The name (and picture) says it all. Bringing your knee to your chest, just like in Mountain Climbers, however once you reach your chest then twist inwards so your knee pokes out the other side of your body. Do this very slowly - count to 3 when your knee is in the twisted position before letting it go back into the starting position. Repeat with other knee.

Do this for 45 seconds, then take a 15 second break. Repeat for another 45 seconds, then take a 15 second break.

Cool down of childs pose and cobra.