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