10 Minutes Before & After Work Workout

This is a basic workout that requires you to work your upper body & lower body at the same time. All you need is a set of free weights (dumbbells) but if you don’t have those, you can use a water bottle or a nice sized book even.

The goal is to do the entire workout when you wake up and before you go to bed. Set your timer for Ten Minutes. Repeat the workout below as many times as possible and as fast as possible until the time is up. Be careful not to compromise your form. Make sure your speed is only fast enough to do each move correctly.


1. Bicept curls and D press with a kick back

2. Squats with upward raises

3. Front raise/straight arms with side kick.

25 high knee jumps in between each exercise.