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Only got 10 minutes? This is the workout for you

by Jenna Wolfe /  / Updated  / Source: TODAY

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So, you only have 10 minutes? That's plenty of time to get in shape. And I mean it.

You'll start with squats, which work the glutes, hamstrings, quads and calves. You'll add crab touches, working the triceps, hamstrings, glutes, abs and shoulders. Finally, you'll move into a few renegade rows, which work the back, shoulders, core and biceps.

Done in succession, these exercises will keep you in fine form — yes, even if you only have 10 minutes to spend on them. So what are you waiting for? Here's the full set, and below it, you can find descriptions and GIFs of each individual rep.

10 squats, 10 crab touches, 10 renegade rows.

9 squats, 9 crab touches, 9 renegade rows.

8 squats, 8 crab touches, 8 renegade rows.

7 squats, 7 crab touches, 7 renegade rows.

6 squats, 6 crab touches, 6 renegade rows.

5 squats, 5 crab touches, 5 renegade rows.

4 squats, 4 crab touches, 4 renegade rows.

3 squats, 3 crab touches, 3 renegade rows.

2 squats, 2 crab touches, 2 renegade rows.

1 squat, 1 crab touch, 1 renegade row.

Squats

Samantha Okazaki / TODAY

Stand with your feet a bit wider than hip-width apart. Lower your body back as far as you can by pushing your hips back and bending your knees. Your body weight should be in your heels. Lower into your squat, and use your arms to maintain balance, holding your hands together and raising them out in front of you. Try not to let your knees go out over your toes, and keep your chest lifted. Pause at the bottom, then lift back to the starting position.

Crab touches

Jenna Wolfe exercising
Jenna Wolfe exercising

Begin in a crab position. Bring one arm up off the ground to meet your opposite leg, and tap your foot with your hand. Then, alternate so that you're using your other hand with the opposite foot, and alternate again. Be sure that your elbows aren't too stiff as you go through the reps. Do a set of 10 (where one rep includes a left and right hand touch), then repeat.

Renegade rows

TODAY
Samantha Okazaki / TODAY

Place two dumbbells on the floor about shoulder-width apart, or, if you're really in a hurry and don't have weights on you, just go for it without weights! Start in a push-up or plank position with your hands on the weights or ground. Bring one of the weights up toward your chest, bending at the elbow, while balancing on your opposite side. Hold at the top for just a second before coming back down to the starting position. Repeat, switching sides. Note that one rep contains both a left and right "row." Try to keep your body in one line from your shoulders all the way to your ankles, and try to keep your shoulder blades together.

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