{"id":290,"date":"2011-10-22T01:21:15","date_gmt":"2011-10-21T15:21:15","guid":{"rendered":"http:\/\/www.katemartin.overhaulhealth.com\/?p=290"},"modified":"2011-10-22T01:21:15","modified_gmt":"2011-10-21T15:21:15","slug":"10-minute-express-workout-equipment-free","status":"publish","type":"post","link":"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/22\/10-minute-express-workout-equipment-free\/","title":{"rendered":"10 minute express workout &#8211; equipment free"},"content":{"rendered":"<p>Perform the following exercises, in the order shown, anywhere you want in as little as 10 minutes. Do as many rounds as possible without rest. Always stop if you have any pain in any joints (but not if you just have tired muscles). For an extra challenge do 15 minutes without stopping.<\/p>\n<h5>1. Push-up<\/h5>\n<ul>\n<li>Make sure your head is in front of your hands<\/li>\n<li>Always keep a neutral spine and do not let your lower back sag towards the floor<\/li>\n<li>Take 3 seconds to lower yourself to the floor and 1 second to raise<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-291\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/758656282-1.jpg\" alt=\"758656282 (1)\" width=\"180\" height=\"157\" \/><\/p>\n<h5>2. Hip Extension<\/h5>\n<ul>\n<li>Make sure your feet are near your butt and the same distance apart as your hips<\/li>\n<li>Keep your knees apart the same distance as your feet<\/li>\n<li>Take 1 second to raise and 3 seconds to lower yourself to the floor<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-292\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/384978851.jpg\" alt=\"384978851\" width=\"212\" height=\"100\" \/><\/p>\n<h5>3. Squat<\/h5>\n<ul>\n<li>Go as low as you can go <strong>with your heels firmly on the floor<\/strong><\/li>\n<li>Keep your knees travelling the same direction your toes are pointing<\/li>\n<li>Always keep a neutral spine and your chest up<\/li>\n<li>Take 3 seconds to lower yourself to the floor and 1 second to raise<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-293\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/969988850.jpg\" alt=\"969988850\" width=\"106\" height=\"193\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Get in touch with Kate:<\/strong><\/p>\n<ul>\n<li><a title=\"Contact Kate\" href=\"http:\/\/www.katemartinmentor.com\/fatloss\/contact-kate\/\">Click here for a free fat loss coaching call from Kate<\/a><\/li>\n<li><a title=\"Subscribe to Kate\u2019s Mailing List\" href=\"http:\/\/www.katemartinmentor.com\/fatloss\/subscribe\/\">Subscribe to Kate&#8217;s newsletter<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Perform the following exercises, in the order shown, anywhere you want in as little as 10 minutes. Do as many rounds as possible without rest. Always stop if you have any pain in any joints (but not if you just have tired muscles). For an extra challenge do 15 minutes without stopping. 1. Push-up Make [&hellip;]<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-290","post","type-post","status-publish","format-standard","hentry","category-exercise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 minute express workout - equipment free - Kate Martin<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/22\/10-minute-express-workout-equipment-free\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 minute express workout - equipment free - Kate Martin\" \/>\n<meta property=\"og:description\" content=\"Perform the following exercises, in the order shown, anywhere you want in as little as 10 minutes. 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