10 minute workout

Illustration: Nicholas Davison

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Workout #3

As the most challenging of the three workouts, you'll need to pay close attention here to the multiple moves that make up each compound exercise. Created by Rebecca Kennedy, founder of A.C.C.E.S.S. and also a Barry's Bootcamp instructor and a Nike master trainer, this workout hits several muscle groups at the same time to achieve a higher caloric output.

Do each movement as many times as you can for 1 minute, with a 15-second rest in between. After you've completed all 5 moves, repeat the workout: This time, spend 30 seconds on each move, resting 15 seconds between each.

Inchworm to Commando
1. Stand with your legs straight and feet shoulder-width apart.
2. Bend at the waist and place your palms on the floor (slightly bend your knees, if needed). Walk your hands away from your feet until you're in a plank position.
3. Lower your right forearm, from wrist to elbow, to the floor, then repeat on the left side.
4. Push back up to a high plank, and walk your hands back toward your feet to return to the starting position.

Squat to Reverse Lunge
1. Stand with your feet hip-width apart, arms either by your sides or hands clasped in front of your chest.
2. Lower your body, as if you're going to sit in a chair, sitting back in your heels until your thighs are below parallel to the ground (or as far as you can go).
3. Step your right leg back into a reverse lunge, creating 90-degree angles with both knees.
4. Lift your right foot to return your squat stance. Hold for 1 second.
5. Repeat with your left side, then return to the starting standing position.

Plank Jacks to Hand-Release Tricep Push-Up
1. Start in a high plank position with your shoulders over your wrists.
2. Simultaneously jump both of your feet out 6 inches, then jump them back together; do this 3 times.
3. Lower into a tricep push-up, keeping your biceps close to your ribs and sending your elbows backward instead of to your sides, until your chest completely touches the floor.
4. Briefly lift your hands (make sure you keep your lower body engaged during the hand release to protect your lower back), then press back up to the starting position.

1. Stand with your feet shoulder-distance apart, holding a pair of 5- to 8-pound dumbbells with palms facing in at your shoulders. (You can lower the intensity of this move by not using dumbbells.)
2. Lower your hips and sit back in your heels until your thighs are at, or below, parallel to the floor.
3. Push through your heels and explode back up to standing, lifting the dumbbells above your head until your arms are straight.
4. Hold for 1 second, then lower the dumbbells back by your shoulders.

Lateral Bear Crawl to Kick-Through
1. Start in tabletop position on all fours, with your shoulders stacked directly above your wrists and your hips stacked directly above your knees. Your back should be in a flat, neutral position.
2. Engage your core. Lift your knees about 2 inches off of the ground, so that your lower body is hovering and your weight is in your toes.
3. Move your right hand and right foot simultaneously 6 inches to the right side, then your left foot and left hand 6 inches toward the same side. Repeat 2 more times.
4. Putting your weight into your left hand, pick up your left foot and kick it through toward your right side, lifting your right hand and pivoting on your right foot, so that your stomach is now facing upward.
5. Return to your crouched position, and repeat on the opposite side.
As a reminder, always consult your doctor for medical advice and treatment before starting any program.