Nick's 10 minute shape-up series
This is a series of exercise videos to help shape you up! You can do each one in ten minutes, including warm-up, exercises and cool down.
Welcome to the shape-up series!
Welcome from Nick! Watch this first.
Pre-workout warmup
Do the pre-workout warm-up before you start any of the shape-up exercises.
I recommend 20-30 seconds of each:
- Breathing woodchop
- Cross crawl
- Bicycle arms
- Squats
Nick's 10 minute shape-up: 1
Start with warm up (see ‘Pre-workout warmup’ video).
Main set:
- Medicine ball slams
- BOSU or bodyweight squats
- Dumbbell bent over row to overhead press.
3 sets 12-14 reps each.
Cool down & stretch (see ‘stretching demo’ video below) – all over body stretch 2-3 mins.
Nick's 10 minute shape-up: 2
Start with warm up (see ‘Pre-workout warm-up’ video).
Main set:
- Lunges with weight (Balance disc or bodyweight)
- Dumbbell Single Arm Row
- Push-ups (foam roller or bodyweight).
3 sets 12-14 repeats each.
Cool down & stretch (see ‘stretching demo’ video) – all over body stretch 2-3 mins.
Nick's 10 minute shape-up: 3
Start with warm up (see ‘Pre-workout warmup’ video).
Main set:
- Kettlebell swings
- Dumbbell renegade row
- Squat with Medball high throw.
3 sets 12-14 reps each.
Cool down & stretch (see ‘stretching demo’ video below) – all over body stretch 2-3 mins.
Nick's 10 minute shape-up: 4
Start with warm up (see ‘Pre-workout warmup’ video).
Main set:
- Burpees
- Dumbbell pec fly (feet off floor)
- Supine straight leg extensions (with optional exercise band)
3 sets 12-14 reps each.
Cool down & stretch (see ‘stretching demo’ video below) – all over body stretch 2-3 mins.
Nick's 10 minute shape-up: 5
5
Start with warm up (see ‘Pre-workout warmup’ video).
Main set:
- Side skating with exercise band
- Dumbbell upright row
- Plank (30-90 seconds)
3 sets 12-14 reps each.
Cool down & stretch (see ‘stretching demo’ video below) – all over body stretch 2-3 mins.
Nick's 10 minute shape-up: 6
8
Start with warm up (see ‘Pre-workout warmup’ video).
Main set:
- One leg balance (disc optional) + dumbbell bicep curl to overhead press
- Sit-up to medball Russian twist
- Superman
3 sets 12-14 reps each.
Cool down & stretch (see ‘stretching demo’ video below) – all over body stretch 2-3 mins.
Nick's 10 minute shape-up: 7
7
Start with warm up (see ‘Pre-workout warmup’ video).
Main set:
- Curtsy Lunges
- T-press push-ups (dumbbell optional)
- Back extension with straight arms ahead
3 sets 12-14 reps each.
Cool down & stretch (see ‘stretching demo’ video below) – all over body stretch 2-3 mins.
Nick's 10 minute shape-up: 8
8
Start with warm up (see ‘Pre-workout warmup’ video).
Main set:
- Sumo squat with exercise band
- Side plank roll/ 6-8 each side
- Dumbbell single arm tricep kickback
3 sets 12-14 reps each.
Cool down & stretch (see ‘stretching demo’ video below) – all over body stretch 2-3 mins.
Nick's 10 minute shape-up: 9
Start with warm up (see ‘Pre-workout warmup’ video).
Main set:
- Supine hip extension
- Mountain climbers/ 30-50 total
- Supine side leg drops with exercise band
3 sets 12-14 reps each.
Cool down & stretch (see ‘stretching demo’ video below) – all over body stretch 2-3 mins.
Nick's 10 minute shape-up: 10
Start with warm up (see ‘Pre-workout warmup’ video).
Main set:
- Kettlebell Turkish Get-up/ 3-5 each side
- Medball rainbow slams
- Bicep curls ’21s’ (7 from the bottom halfway, 7 from the top halfway, 7 top to bottom)
3 sets 12-14 reps each.
Cool down & stretch (see ‘stretching demo’ video below) – all over body stretch 2-3 mins.
Nick's 10 minute shape-up: stretching demo
Demonstration of stretching techniques
Breath in and out slowly and hold each stretch for 10-15 seconds.
- Knee hug
- Supine glute stretch
- Spine stretch out
- Quad stretch
- Seated glute stretch
- Hamstrings stretch
- Prone to child’s pose
