10-minute total body workout

Trainer: Coach JT

Shoulder Press - 10 reps: step with both feet on the tube, shoulder-width apart. Raise hands to the shoulders, palms out, thrust arms upwards and back down. Repeat for 10 reps.

REST 30 SECONDS

Squats - 10 reps: step with both feet on the tube, shoulder-width apart. raise both hands to the shoulders, palms out and tube behind the shoulders, then squat down pushing your hips back and keeping your needs from going past your toes. Repeat for 10 reps.

REST 30 SECONDS

Tricep Kick Backs - 10 reps: step with both feet on the tube, hip-width apart, bend forward at the hips keeping the back flat and elbows pulled in, then extend hand back with the palms facing in, pivoting at the elbows. Repeat for 10 reps.

REST 30 SECONDS

Low-to-High Chops - 10 reps on each side: step on one side of the tube, handle on the floor, grab the other handle with both handles and pull up and across to the opposite side. After 10 reps, switch sides and do 10 more.

REPEAT all four moves, 2 more times, for a total of 3 sets.

upright row

Strengthens your shoulders and posture

1. Start in a standing position, feet shoulder width apart, standing on the cord

2. Hold on to the handles, palms facing the body

3. Lift your arms all the way up until your elbows are even with your ears

4. Repeat

squats

Strengthen and define your lower body and core stability

1. Start in a standing position, feet shoulder width apart, standing on the cord

2. Hold on to the handles, palms facing the body, at shoulder level

3. Put weight on your heels, hinge your hips back and bend at the knees dropping down to a ninety degree angle

4. Repeat

bent over row

Builds strength in your upper back, arms and shoulders

1. Start in a standing position, feet shoulder width apart, standing on the cord

2. Cross the cord in an X in front of you then hold the handles, palms facing each other

3. Bend your knees, push your hips back, while keep your back straight

4. Keep your palms facing each other, driving your elbows all the way back then return to start

5. Repeat

Bicep Curl to Front raise

Great for an upper body workout

1. Start in a standing position, feet shoulder width apart, standing on the cord

2. Hold onto the handles with palms facing up and keep your elbows close to the body

3. Bend at the elbows and bring your hands up to your shoulder level

4. Repeat

shoulder push press

Works your legs, shoulders and core

1. Start off by placing on foot on the resistance cord, then grasp the handle with your opposite hand, placing it at shoulder level

2. Press your arm all the way above your head and back down to shoulder level

3. Repeat