Got 10 minutes? Then you have time to get in shape from top to toe! This fresh, creative workout, designed by 2011 IDEA Group Fitness Instructor of the Year Leigh Crews and based on moves from QiFORZE, a new body weight-focused strength training program, engages every major muscle group. Plus, it gets you working hard enough to burn some serious calories. Go through the entire series three times, performing each move for 30 seconds, then resting for 10 seconds. To get in shape on the double, sneak a session in before work, while dinner’s cooking, or whenever you have 10 minutes to spare.
In Shape Move: Gorilla Jumps
Works: Upper body, hips
Stand with feet slightly wider than shoulder-width apart. Bend your knees, hinge at the hips, and place your hands on the floor about a foot (or more) in front of you. Keep your torso long, head up, hips down, and ears aligned over your shoulders. Shift weight onto your hands (A) and use your arms to pull your lower body toward them, jumping your feet forward gorilla-style. Stand up and reach overhead, keeping knees slightly bent (B). Reverse the move to return to starting position, then repeat.
In Shape Move: Crawls
Works: Shoulders, core, hips
Begin on all fours with hands under your shoulders and knees under your hips, head in line with your spine. Pull your shoulder blades down and back, tuck your toes, and lift your knees off the floor; try to maintain a flat back by keeping your hips and shoulders level. With knees still lifted, bring your right hand and left leg forward as if crawling (A), then reverse direction, moving your right hand and left leg backward as if crawling backward (B). Repeat on the opposite side, then continue to alternate.
In Shape Move: Lunge Matrix
Works: Lower body, hips, core
Stand with feet hip-width apart, spine long, ears over shoulders. Step forward with your right leg and lower into a lunge with your knee directly over your ankle and centered in the middle of your toes (A). Push off your right foot and return to starting position, then repeat on the opposite side. Next, lunge out to the right side, keeping toes pointed forward (B); return to previous position and repeat on the left side. Finally, keeping your left toes pointing forward, lunge diagonally back with your right leg, allowing your hips to open (C). Return to previous position and repeat on the opposite side, then return to starting position. Repeat the sequence.
In Shape Move: Sit-Outs
Works: Arms, shoulders, core
Begin in plank position with hands directly under your shoulders, toes tucked and hips raised so your body forms a straight line from head to heels. Tuck your chin slightly to lengthen the back of your neck and push your heels back until you feel a slight stretch in your calves. Twisting at the waist, bring your right leg under your body and out toward the left (A), then return to plank position. Repeat, bringing your left leg under your body and to the right (B), then return to plank. Continue to alternate.
In Shape Move: 180-Degree Jumps
Stand with feet about shoulder-width apart. Bend your knees and push your hips back to lower into a semi-squat position (the lower you get, the harder the jump will be). Explode upward, extending your legs and reaching your hands overhead as you jump (A), spinning your body 180 degrees while your feet are off the ground and softly landing facing opposite from where you began (B). Squat and jump again, returning to the starting position. Continue to jump and turn.
Special thanks to Tahneetra Crosby, QiFORZE contributing choreographer, for modeling the exercises. Learn more about QiFORZE at QiGNITION.com and more about Leigh at LeighCrews.com.