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10-Minute Exercises You Can Do At Home

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Exercise is incredibly important for our mental and physical well-being. These exercises can be done without any equipment or with a single pair of weights. Tip: try these with the whole family!

Pick 3 exercises to do everyday. Do each exercise for 30 seconds each and repeat 3 times. End with just 2 minutes of cardio.

Upper Body

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Tricep Extensions

Stand up straight with feet shoulder width apart.

Using a light dumbbell or similar hand-held item (like a book), stretch your arms up overhead until you form a straight line from fingers to toes.

Reach back to your shoulder blades by hinging at your elbows. Then pull back up.

Stand straight and don't arch your back— let your triceps do the work.

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Front Raises

Stand up straight with feet shoulder width apart and arms down at your side.

Using a light dumbbell or similar hand-held item (like a book), push your arms up and forward until they are directly in front of you and parallel to the floor. Hold for a second then slowly pull back down.

Stand straight, don't arch your back, and be sure to slowly release your arms down. You shouldn't be swinging your arms up or down, that means your weights are too heavy.

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Lateral Raises

Stand up straight with feet shoulder width apart and arms down at your side.

Using a light dumbbell or similar hand-held item (like a book), push your arms up until they are parallel to the floor. Hold for a second then slowly pull back down.

Stand straight, don't arch your back, and be sure to slowly release your arms down. You shouldn't be swinging your arms up or down, that means your weights are too heavy.

Lower Body

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Bodyweight Squats

Stand up straight with feet a little wider than shoulder width apart.

Sit back as if you're sitting into a chair and lift your arms in front of you for balance. Stop once your knees are at a 90-degree angle.

Keep your back straight—don't arch or slouch.

Your weight should be in your heels, not your toes. You should be able to slightly lift your toes off the ground and not disturb your squat.

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Forward Lunges

Stand up straight with feet shoulder width apart and arms on your hips.

Starting with one leg, take a large step forward and dip down so both knees are at 90-degrees. Don't let your back knee touch the floor and don't extend your front knee past your ankle.

Draw back up and push off your foot to return to your standing position. Alternate legs.

TIP: Do these in reverse (take a step backwards) to target more muscle groups.

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Side Lunges

Stand up straight with feet shoulder width apart and arms on your hips.

Take a large step to the side and dip down to further stretch your extended leg. Be sure to not slouch forward or off to the side.

Draw back up and push off your foot to return to your standing position. Alternate legs.

Core

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Plank

Go to a push-up position and hold. Your back should be flat—make sure you don't arch your back!

Your hands should be directly below your shoulders and your feet should be shoulder width apart.

For more of a challenge, hold the plank down on your forearms instead of your hands.

TIP: Dig your heels back like you're trying to push down onto the ground to relieve some of the pressure. Focus on your breathing as well.

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Flutter Kicks

Lie down on your back with your arms down by your sides.

With toes pointed straight (not to the ceiling), lift one leg about a foot off the ground and the other about two feet off the ground so they have a staggered position. Alternate kicking them up and down.

Keep your toes pointed and don't touch the floor.

TIP: Place your hands under your backside for extra back support.

Cardio

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Mountain Climbers

Go to a push-up position and hold. Your back should be flat—make sure you don't arch your back!

Drive one leg up to your chest while planting the other foot down. As you drive the foot back down, pull the other leg up. You should be moving fast, with only one foot on the ground at a time.

Make sure you don't slouch to one side or arch your back while you "climb".

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Jog in Place

Stand up straight with feet shoulder width apart and arms bent at 90 degree angles. Start with both elbows close to your side.

Draw one knee up and swing the opposite arm forward at the same time. Alternate leg-arm combo.

Make sure whichever knee is up, the opposite arm is pulled forward for balance and proper technique.