10 Minute Quickie Workout

Here’s a PBF Quickie Workout; no equipment necessary and can be executed in about 10 minutes!

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  • Speed Squats 10 seconds
  • Normal Squats 20 seconds
  • Squat Holds 20 seconds
  • Pushups 20 seconds
  • Rest 10 seconds


Standing with feet slightly wider than shoulder width perform squats as quickly as possible for 10 seconds (speed squats). Be sure to keep your posture upright, chest out and come down as deep as you can for each repetition. Once the 10 seconds are up go into a normal speed squat with the same form for an additional 20 seconds. When you complete the 20 seconds of normal squats stay in a squat hold position with your upper thigh and butt at least parallel with the floor (90 degree angle at knee joint) for an additional 20 seconds.

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When you complete the squat hold for 20 seconds go into a pushup and perform as many reps as possible for 20 seconds. Be sure to keep your head in line with the spine while performing push up and you may go on your knees if you can no longer perform regular pushups at any time. Take 10 seconds rest and complete the whole series of exercises starting with the speed squats.
Repeat the circuit 4-5 times.

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