Transcripts
1. Introduction: everyone. And welcome to this skill share. Of course, my name is Greg, and I'll be your instructor today. I just wanted to take this quick introduction video just to explain what this course is and who it's really for. This course is a quick course. It's about 30 minutes long, and it's broken into three different workouts. Each of these three workouts are about 10 minutes long. They require no equipment besides just a timer that you can use on your phone. And the best part is you can do these workouts from anywhere. Whether that's at home, whether that's at work, anywhere that you need to get a quick workout in and you don't have equipment or time to go to a gym. These will be perfect the way that these three routines are designed to make sure that you're covering all the bases with your workouts. The 1st 10 minute workout is focused on burning fat. The 2nd 10 minute workout is focused on your core, and the 3rd 10 minute workout is focused on building muscle. Now, if you decide to enroll in this course, you have lifetime access to all three of these routines and The goal here is just to do each one of these workouts once per week. Now, a perfect example of doing this properly is on Monday you can do one of the workouts. On Wednesday, you can do another one of the workouts and then on Friday you can do the third. With that being said, I'm really looking forward to sharing this homework out with you guys, and I hope you decided to enroll in it. And as always, if you have any questions, let me know.
2. Workout 1: It s the 1st 1 of these is the Burbey ladder, followed by Blue Bridges. So this will be 10 minutes total on what it's gonna be is the first of Burbey ladder. So we're gonna go from 1 to 10 1 Burbey. The next round is two birdies next around his three birdies, all the way up to 10. And then once we hit 10 we're done with Burpee's and we'll move into the glute bridges 30 seconds on, 30 seconds off for the rest of the 10 minutes. What's great about this is you can go at your own pace for the purpose, and you make it may take you nine minutes and 30 seconds to do purpose. And you have the last 30 seconds for glue bridges only thing where the need is our timer. I use my phone. I will get that set up and work Britain. We start, we'll start it for I started counting. Finished 10 minutes. So we'll just start this and we'll do start with the first Burpee's. That's well, all right. 12 or no, You promised our affiliate. Let's start pumping out. That's 12 and three already down. You can take breaks in between. If you need to get ready for 1234 I guess my breath for a second. Because yours, she was good. If your blood ocarina All right, it's going all right. Something like that for you there. Does that get bigger from here? Going out. But mentally, you can see that you're after a gun, right? A minute. 23 seconds. All right, catch my breath. Here we go again. Seem all right? It's going six. All right. At six. My eyes Not like dropping down well wired and shoulder with, You know that my feet were on my toes and spring up from your toes. Affair with cats a lot. We're landing in heels. Been pushing off. We're at two minutes and 12 seconds right now. Catch your breath as long as me. His last one will be fun. I have two minutes. Yeah, seven. I only got 89 10 27 drops off. It's not really halfway there with directs. We're at not proven its catch a breath for a minute. Here, Di Bella breaths. Look, the bottom of your belly there might just of the ground here, Munns oxygenate your body a lot faster. Do for your mouth to get more our equipment. All right. Three minutes and 30 seconds as a 32nd rest going eight. You've only got nine. Tell us just that they're finishing off 19 more s. We don't have the bourbon part times about four minutes and 15 seconds right now. So let's get into nine right now. All right? About five minutes. Now. You should be feeling it. Feels pretty good in the legs. Feel like gases. He's working. So I only have one more set of the herpes. That's 10 Horas one. When you're this far, truly, it's not to back. So get your breath of it here and then we'll get into 10. We're about five minutes and 30 seconds on the clock. You have plenty of time to go, and then you do this fast. That's the problem with several bruises. After you do explore, that's no problem, either. Just try to make it under nine minutes and 30 seconds to have enough time to do. At least one of a group bridges was there. Take a few more seconds and then, ah, well finished off of 10. Just about there going into six minutes on the clock. So we're right on track. Six minutes and 15 seconds over that. You're impossible. Now let's 10. That's not strong. Is gender has 10 All catch your breath for a minute. Here, take about 30 seconds. If you have the time, work your time and it's a very 2nd 3 Go straight in your last Muybridge. If you don't like you just did you have extra time? You can wait for a seven year breath. Deep breath. Seven minutes of their sentence That was so extreme that Blue Bridge is now. We'll just do a hold on the top. Very seconds. No arrests on her back for 30 seconds, Tonto. Yeah, Put your feet flat shoulder with park. But Johannes cans Tom facing the ground was facing in towards you a list you have and hold with your hips and all the top Just hold there. That's good for 30 cents. Do you agree? You feel in your your closet topped by the bottom hamstrings working. It's all good stuff. I will say in 10 seconds. Hold it. 32 Yeah. Rest for 30 sentence 40 seconds Now rest until nine and one more and this is just give us a very second rescued again will try to hold this last one a few extra seconds. And I won't do that last breast because there's no point. Do another set afterwards. So all right, this is time. Let's get into it. Well, that talks will take. Squeeze your butt cheeks together. Feel your top burning. That's good. Flex down. Mason. Take. So come pushing from the side. You'd be stable right here. Walker feedings around. Needs for TV. Pushed down another 10 seconds. Thanks to take. All right, that's a 30. Let's go for another 10. Well, here, Number 10. You will be a lower steals. Get nine minutes and 50 seconds. You should be burning my now. That's pretty good. Old as long as you can. That's so That is the whole 10 minute workout
3. Workout 2: Alright, guys, in the next part we're gonna do here is another 10 minutes. But it's just for core. Core is so important, not only for exercising, but also for just daily life. But it's also gonna help you in the other workouts you do. And really, with every other exercise doing having a strong for is the foundation that you need to have a bill. So we're gonna start off with these start plants. So it's not like your ordinary plain where you just everything straight. This is gonna be a star. Claims you're gonna have kind of a start position. Hands out. Legs out will hold back for 30 seconds on 30 seconds off. We'll do that twice. That's two minutes right there. Then we'll go right into mountain climbers show you what those are we gonna do that again? 30 seconds on. 30 seconds off. 30 seconds on. 30 seconds off, and the mobile down will go into the side. Plants will do a minute on a minute off on both sides. That would give us some time to catch our breath. Active mountain climbers, and then we'll finish it off with the finisher, which is the bicycle crunches. 30 seconds on. 30 off. 30 on somebody off. So I'm just gonna get my timer here, and we'll get right into it. So get this started here. Time. Hold up your from and you go running to the start, so I'm going. Teoh, get a decision. Start tire will do. 30 seconds own. 30 off will do that place. So arms more than shoulder with park. Put out the further out you go harder and same with the legs. So that would be on your toes and then make sure you're about not art keeping us flat as possible. So start off. We'll get in a position and you go Do you have a bus down? Not here. Just make sure you have a grip with your toes. All right, Well, this you see my arms, my hands underneath my shoulder is a proven you go harness to keep that position. Everything nice and tight. Squeeze your four. Squeeze your bucky's. That's seconds. And there's nobody That's the 1st 1 in my town. Just getting anything fired out. Get ready to engage the not flowers you bring into your belly as deep as you can help with the muscle, especially since we're doing court loosens it up but also oxygenate your body a lot faster . That's 50 seconds, another 10 and get back into the second round. 432 What area? Keep everything nice and tight. That's 10 now. Every day. Toes planted into the ground but down. Squeeze your core sweet cheeks. 432 All right, and I move your hands and slightly closer to each other during a switch. Go for a 30 seconds here. Training you bring above. Do far for your knees as far as you can do. You call those straight through the center or three to love The math numbers are the best exercise report. Also building shoulders and upper body strength by holding that position, saying to stock belly breathing in between. All right, that's 15 seconds. Alright, five sentences Tapatio 32 Get your butt low. Did your knees drunk? Heart forward. Far forward can bring. Looked your chest for it in the center. Another 10 seconds on here. 5432 what? All right, Every move into the cycling Do one of two things straight are harder or on Hello and you like flat. Let's do himself well, This for man. I can't do any Very, very is in Rome. She was. He will challenge. Do you order you really yourself? And that's really working for But it is still raging. And you told her, Do you? Supporting push off the ground. She carefully back Far out, straight down. Bush three, Uh, for 32 That's what's that Nice heart is your You got a minute rest building. So you have here for a minute. That's a little too hard to challenge. First to 37 times very often. You twice at the same time and see. But if you hold that a minute, second half minutes really be. We're buildings. Really muscle. You must go back to the 1st 30 seconds through muscle building happens for arrest. You this next you're reading can be processing, going back Military aid. All right, you about 10 cents will switch sides. All right, do one in Russia have We don't work, so you find this All right. 15 seconds in, we could lift the level. Feeling it. If not, that's good, Teoh. Well, just hold it. Feel your obliques Nice and tight. Keep everything, tank. So we're gonna push you over, OK? Everything will be tight. Your buddies like that's 40 seconds and the plane going over well said 15 seconds on the clock. So you see, the same thing happens where your 32 is it. I know, Finisher. Fine. The lesson great on the side of times to build up your obliques. So bicycles and the amount of time is really good for building low, perhaps, and perhaps too, but mostly lower after do. That's why we dropped twice. Was in Austin bicycles. All right. It's very second, Sam. And there you go. Not that didn't work out the little arrested here, do that. All right, we have 15 seconds left. 10 seconds. All right. Five seconds flew for three seconds on their enough. And we'll start. Let's go out alone to me. My first go at your own pace. You know, fast that you want he slow. Whatever is it for you to do for acceptance? This? Keep your knees and your beach straight. Don't play out to our nice and straight. That's 27 0 hands behind your head. We got three seconds left. That's it. 32nd rest. You could probably get is that? It's a great burn. So it takes 10 minutes this quarter aside once a week. You have a really strong core in three weeks. Doesn't think I don't need your login. You don't need a gym. All right, we got five seconds left. Distressed with another 30. All right. 3 to 1 store there, driving contact every time needed. You can't. If you can't reach this far to assuage your golden surrounded a complex every time we're gonna hear it, huh? You go nisi stream our field run. 4321 that France, is it?
4. Workout 3: All right, guys, this is the last of the 10 minute circuits here. So this is the upper body circuit. This is by far my favorite one. So we're gonna be doing here, is we're going to start with Super Man's basically letting your stomach and you put your arms straight up and same with your legs straight up. And it it kind of works on your butt in your lower back area and then also your shoulders. Who 30 seconds on, 30 off. Do that twice, and then we're going to push ups. So we're going to three variations around you. Close script. 30 seconds on. 30 off. Normal grip 30 on. 30 off. Wide grip. 30 on. 30 off. Now, if you need to go to your knees to do that, feel free to do that. And then we're gonna move into dips. So we're gonna do three rounds of 30 seconds on 30 off, so we're just gonna need, like, a low table or chair. Used any kind of chair. I grabbed one out of my kitchen. That's when I'll be using the lower the harder the higher easier. So keep that in mind. And then, Lastly, we're gonna go into a downward dog yoga position where you're on your hands and your your on your feet with your butt up that I have a angle triangle, and then we're gonna do shoulder presses from there. We'll do that. 30 on, 30 off. That'll put us out of 10 minutes. So this gave me a really good upper body workout. And let's just get our timer and we'll get right into It's okay. Some disagreements. So just lay flattened. Summit arms up in front of you and a few others. Well, so start the timer position and arms Sharia and lies straight up. Get your fuels up straight. Tell your butt cheeks and then hand straight up in front, not out and straight up, but straight from you and then up. Well, just hold that 20 seconds. All the 30 was there. Yeah. Three, 21 All right. That's very that's the 1st 1 Get some love swollen by doing this. And typically all work out, You see? Leave out this lower back. Also region so awesome. Including this in every week, every week. Let me do this. Work out. You really see maybe burning off a lot that putting its a good muscle? Er it looks good, too, for both men and for women. Your typical. Your men say that, but it's nice to burn off that kind of love triangle region. So go back in five seconds for another 30 seconds and we're up. We'll hold this. This is like she's about cheats. A little example. Size again. So has looked forward. And don't let your arms or your legs touch the ground. Keep your arms straight ahead of you Not beside well, that I feel the shoulders burn. Squeeze your cheeks more. About five seconds left for three, two and one. That's a super nice and warmed up. You're so that 32nd bridge. Get your craft Isabella breathing. It's blood is on 20 seconds left. Here, we're going to push ups so the 1st 1 will be close. Grip those who you go, the harder we're gonna be. So just stay. You know, close is as you want and next will be surely with And then why? So starting this is just going around based on do 30 cents. The nice postscript and we'll start and again you need to go down my knees feel pretty? Do that? This two attorneys, we got presents. Is there a specific amount of perfect you need to do close to three more and that's 30 Has the person that gives you a little little working to try. Sit mostly over your chest this close for bones and great little tough with media enemies. You'll do that. And then in about 15 seconds here we go with normal break push ups and just going to do as many as you can in 30 seconds. So every place there's no hurry is no specific number. You have to hit here just great about these formats. Three seconds to one shoulder with. We'll just do this very second you do in verse if you need to hang tight when you fire, so that's halfway. Make sure your forms, Udonis better. Good form that has bad or I never push ups dry and put your butt all the up. Keep in a straight line. That's 30 and lastly, leave Wyatt Earp push ups since Angel the But it's kind of a big thing. Don't work your butt up really high during these. Obviously, you can't really do that, but just trying to look to the ST minus. You can have anything hurts my fighter for doing it. Going there about five seconds. We'll do the wire. Don't go to my guy, like, straight under your elbows. That's why I will go back into very service. So by doing this, it works. Alterations of your chest. I'm doing a three day another 10 seconds. Get tired. His hold this position seconds, and we're good. Take our 32nd break here. Number two in the depths. Every Schaerer. That's user que In the higher the chair. Easy. It's gonna be lower the chair heart, which is more weight on your arms. So we'll do this. Three rounds, third seconds. Go at your own pace than 30 seconds off After. Do you have a seven seconds? Still going to be right here and we want elbows above her hands when you're at the bottom. Just like that. Straight line up just for 30 seconds going around these, I just are You see that, Billy War or weak? Every working me. Let's go to do these three workouts 10 minutes after back to back. So is 30 minutes a week and sentence. We hear what you said. New chair just in time or macular. All right. And 20 seconds arrested. This was great about the 70 workouts. Is your breast built in? It's not a straight 10 minutes, 15 seconds. Arrest your belly breathing Realogy body Got seven seconds and we'll get our position to want. And we're back. So you put your feet. If you put up the one feels here's in the harder, more weight. You right here, Right here. But just a just a weight important. Do what you need for her to be comfortable. You heard anything? He's a funny little workouts. So by doing any shape, just make sure you're not hurting yourself in the process. They do way. Got one more round of those after. And then after that, we have our downward dog shoulder Press worships those the hardest of the bunch. Not start with finisher older, Two miles in just 30 seconds each belly breathing. 10 seconds up. The rest here. Yeah, uh, 4321 Mr. Advantage can hear. Just make sure not to hurt yourself. You conform. Good. It's 10 seconds. Look, this is going to be a certain Remember, you just, uh number reps. You just go in your face. 543 do All right. Very sentence arrest here. Is that a boy? Get onto the hard stuff. Here is a finisher. You're going to his left here. But we got 30 seconds on there and we'll do that again. So you get another 15 seconds of this of this rest here and then we'll get into our downward dog position. Well, door fell address. It's really always that down on the ground. 321 And again with this, a little wider handstands here. And then I'm a flexible. So just get into the best downward dog. Can you bend your knees, touch your head and go? You just rolled. Impressive. Like a Really? I push up just as any of those as you can. Mm, That's, you know, 30 seconds rest. But as we tell these shoulder persons in the hardest, by far is the last set. Yeah, eight seconds. See how you could do it is not set your wiring. Three. Do well. All right? You better knees beyond your toes. He just took it down. Sure, it's working your shoulders. Not just your chest transoms as well does that you're real. But for you're do. That's it. Minutes, Three seconds. We've got 30 seconds of restless. You're celebrating, Ugo.
Greg Gottfried
