Sometimes you don't work out because you don't have a ton of time.  Sometimes it's because you don't know what exercise to do when you do have time.  The 10-to-1 workout is here for you.  It involves basic moves you can do anywhere, anytime, without any equipment, but this workout will target all your muscles and get your heart pumping.

Directions:  Perform each exercise the designated number of reps, moving quickly but with proper form and attention to your breath.  This workout should take you about three to four minutes to complete.

10 jumping jacks
9 squats
8 burpees
7 triceps dips (rest hands on a bench or on the floor)
6 alternating lunges (three on each side)
5 push-ups (rest on your knees if you need to)
4 plank jacks
3 V crunches
2 up-down planks (do one starting with the right elbow, then one starting with the left)
1 Sun Salutation B

Got time for more?  Repeat this 10-to-1 workout up to five times.

I'd like to say that I'm a zen yogi who always has a cool, calm mind;  positive perspective;  and zero-tolerance policy for things that don't serve my highest good ... But I'd be lying.  What yoga has given me, however, is the awareness to stop myself in the moment, recognize what is happening, roll out my mat, breathe deep, and feel better sooner.

I may not always have the time or necessary gear for a full-length class when things are feeling crazy, but I can always stop what I'm doing and relax into the following five poses — no matter where I am or what I'm wearing.  It may not change what's happening around me, but it always leaves me with a refreshed point of view and a way better attitude.

1. Downward Facing Dog

Downward Facing Dog brings oxygenated blood to your whole body, leaving you feeling energized and refreshed.  Stay here for longer than usual today, let go of what is busying your mind, and start realizing how strong you are!

• From Child's Pose, keep your hands on the floor, sit up on your knees, and then press back into Downward Facing Dog.
• Spread your fingers wide and create a straight line between your middle fingers and elbows.  Work on straightening your legs and lowering your heels toward the ground.  Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.  Hold for 10 breaths.

2. Standing Forward Bend

Let all the anxiety holding you back melt away in Standing Forward Bend.  When you're in this pose, imagine that all your stressors are rolling off your back and onto the floor.  For an even deeper stretch, focus on letting go of any tension in the back of your neck.  Your spine and neck muscles will get a huge release.

• From Downward Facing Dog, slowly step forward to the top of your mat, let your feet meet your hands, and grab your big toes.
• On your inhale, gaze forward with a flat back, and as you exhale, engage your abs and fold forward.  Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine.  Shift your weight forward onto your toes, straightening your legs as much as possible.  Place your hands on the ground, fingertips lining up with your toes.
• Hold here for five breaths.

3. Child's Pose

Come to your knees, breathe deep, and relax in a long and luxurious Child's Pose.  Keep your arms out in front of you and rest your forehead on your mat, or if it feels good, try something new and stretch your arms back behind you with your palms facing down, resting on the mat.  This will offer a big stretch to tense and wound-up shoulders.

• From Standing Forward Bend, kneel on your mat with your knees hip-width-distance apart and your big toes touching behind you.  Take a deep breath in, and as you exhale, lay your torso over your thighs.
• Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
• Rest your arms beside your legs, with your arms extended out in front of you.
• Stay here for at least 10 deep breaths.

4. Head-to-Knee Pose

I hold all of my emotions in my hips, and Head-to-Knee Pose gives my hips and hamstrings what feels like a minimassage.  Since I started practicing, this has been one of my favorite yoga poses.

• From Child's Pose, sit back on your bottom and bring both of your legs straight out in front of you.
• Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
• Inhale to sit up tall, and exhale as you fold your torso over your left leg.  Rest your hands on the floor on either side of your leg, place them on your shin, or wrap your hands around your left foot.
• Stay here for 10 breaths, sit up, and repeat this pose on the other side.

5. Legs up the Wall

If you only have time to do one yoga pose when you're stressed and overwhelmed, Legs up the Wall gets my vote.  Beyond showing your lower back and the backs of your legs some love, you'll be left with an instant sense of calm after just a few breaths in this shape.  Trust me on this one.

• Grab your mat and move toward the closest wall.
• Sit sideways and position yourself a few inches away from a wall.  On your exhale, swing your hips 90 degrees to bring your legs up the wall.
• Allow your shoulders and head to rest lightly on the floor, relax your arms at your sides, and close your eyes.
• Keep your legs firm against the wall, but don't force anything in this pose.  If it feels uncomfortable on your lower back, then move a few more inches away from the wall.

Becky Sauerbrunn — Olympic gold medalist, FIFA Women's World Cup champion, and all-around badass — has been training her tail off for years.  After all, gold medals and World Cups aren't won without dedication and hard work.  Becky walks us through a day in the life (pickup soccer and all) with tips for recovery, workout essentials, and an unprecedented new essential for women that's changing the game for women's soccer.

• Wake up.  Becky is a dedicated athlete — and she's also dedicated to getting enough zzz's.  "I'm a sleeper, so I will sleep in for as long as I can!" she told us.
• Fuel.  "I'll have oatmeal and some fruit, and a cup of coffee."  Becky needs a healthy start for a day full of activity.
• Work out.  First on the agenda for Becky:  fitness.  "I usually go to Adidas Headquarters in Portland, and I'll train with a strength, conditioning, movement skill coach.  I've been working with him for a while and he's excellent.  He puts me through a routine!"  Becky noted that she loves lifting, plyo, core work, and stability work, which "sometimes gets overlooked" but is incredibly important.  She said those workouts "are the foundation that everything else is built off of."
• Healthy snack.  She grabs an apple or healthy snack after her training session before she gets moving again.
• Soccer.  Becky's favorite part of the day comes on Tuesdays and Thursdays.  "If I'm lucky, there's lunch soccer!" she said.  "I'll get to play some pickup, which is so fun.
• Refuel.  "I eat another meal, and I start recovering for the next day," she said.  "The most important part of a workout is recovery, and prepping the body for the next day to work out again."  And with a nonstop, daily workout schedule like hers, we don't blame her!
• Recover.  "I'll usually read, watch movies or shows," she said.  "I also have two kittens, so I usually play with them."  Becky also said she loves yoga, the "underestimated" workout that she says is "very difficult" and great for her flexibility and strength.  And finally, she emphasized the importance of hydration in recovery, saying, "You can get really dehydrated, and your body really suffers from it."

For her packed day of workouts, we asked Becky what she carries in her bag — she noted that she always has headphones ("It's always nice to jam out!"), her Adidas Ultra Boosts for running, Adipure shoes for training, and the new Adidas women's ACE boots for a pickup game — the first ever Adidas soccer cleats designed specifically for women ("you never know when a pickup game is going to happen!").

Speaking about the new soccer boot — "It's a true woman's cleat, designed with a woman's foot in mind," Becky told us.  "I've been wearing the men's cleats up until this point, and I've always had problems with my foot sliding around because the shoe is too wide;  it starts putting pressure on different parts of your body that don't need that added pressure, and can start a chain reaction in your body."

She told us that during a game, the last thing you want is for your feet to start hurting or cramping.  And it's crazy to think that female, Olympic-level athletes like Becky have been reduced to wearing men's products until now, but thanks to what she calls "Adidas's constant drive to innovate and empower women," soccer-lovers "finally have access to the first ever cleat for female players."  Girl power.  "It's so nice to have a cleat that fits well and is snug — my feet are healthier."

Are you up for a pickup game in shoes that actually fit?  The Adidas ACE and X cleats will be a part of the Metallic Shimmer Pack, available Dec. 1 on Adidas.com.

Beach babes, star trainers, and founders of the Tone It Up program Karena and Katrina know how to seamlessly blend fitness and health into an everyday lifestyle — in a totally chic, effortless, California girl way, of course!

They've curated their healthy holiday gift guide exclusively for our readers, with creative and thoughtful pieces — perfect for your beach-babe gal pal — starting at $10.  From supersweet stocking stuffers to chic splurges, dive in to get some holiday shopping done ... and feel free to treat yo'self a little bit, too!

GymTote Reese Luxe Tote

"These totes are amazing for the fitness-loving girl on the go.  They have special pockets for your sneaks, water bottle, dirty gym clothes, and laptop, and they look so chic."

GymTote Reese Luxe Tote ($168)

Athletic Propulsion Labs Sneakers

"We're obsessed with APL sneaks for our Sunday Rundays.  They come in pretty colors (we especially love the gold and blush!), and they're designed with four-way stretch and super comfortable cushioning."

APL TechLoom Pro ($160)

Tone It Up Nutrition Program and ALL Beach Babe Editions

"This exclusive digital bundle has everything you need to achieve your dream body!  The Tone It Up Nutrition Plan includes our meal-by-meal method, thousands of delicious recipes (including desserts!), and science-backed tricks to speed up your metabolism.  Plus, you get all past and future editions of the plan at no extra cost.  The Beach Babe editions deliver 38 calorie-blasting, metabolism-revving, mega-toning workouts for every part of your gorgeous body."

Tone It Up Nutrition Program and ALL Beach Babe Editions ($199, originally $300)

Lavender and Rose Gold Fitbit Charge 2

"We always aim for 10,000 steps a day, and this gadget is a cute way to keep track.  We also love that it monitors your heart rate and has guided breathing sessions.  Our favorite part:  the rose gold accents!"

Lavender and Rose Gold Fitbit Charge 2 ($180)

K&K Beach Clay Masque

"We created this vitamin-infused formula to smooth, hydrate, and comfort skin.  It's perfect for a DIY spa night with your girls."

K&K Beach Clay Masque ($10, originally $23)

Spotify Premium Gift Card

"Hook up your pals with Spotify for workout playlists.  Check out our account, Katrina Scott, for motivating playlists that will pump you up during a run or toning sesh."

Spotify Premium Gift Card (prices vary)

Maven Legging

"These are our fave pants right now!  They're super comfy and we love the high waist fit."

Maven Legging ($70, originally $88)

Aritzia Baseball Cap

"This is one of our go-to accessories to throw on for a workout or Sunday brunch.  A little dry shampoo and a cap go a long way."

Aritzia Baseball Cap ($35)

Perfect Fit Protein

"We designed the perfect protein for women!  Perfect Fit is certified organic, non-GMO, dairy- and gluten-free, kosher, and vegan.  It comes in delicious flavors (chocolate, vanilla, pumpkin spice ... yum!).  We use it to whip up smoothies, pancakes, waffles, and baked goods!"

Perfect Fit Vanilla Protein ($39, originally $49)

Skull Candy Grind Wireless Headphones

"Your gal pal can listen to her Spotify workout playlists with these cute teal wireless headphones."

Skull Candy Grind Wireless Headphones ($90)

Sweat Cosmetics Gleam and Glow Kit

"Post-sweat sesh, we like a natural, glow-y makeup look.  This kit includes a cleansing towelette, mineral bronzer, and mineral illuminator so you can easily go from burpees to bubbly brunch."

Sweat Cosmetics Gleam and Glow Kit ($80, originally $91)

K&K Sea Salt Spray

"Our spray adds texture and volume to hair for ocean-kissed, perfectly tousled tresses.  Hello, year-round beach waves!"

K&K Sea Salt Spray ($10, originally $23)

I.O.U. Yoga Class

"Invite a girlfriend to a yoga class and drinks or brunch — on you!  You can even get crafty and DIY a cute invite or I.O.U. coupon.  We love anything that combines workouts, crafts, and girl time."

If you're anything like us, you've already begun planning your New Year's resolution in November!  And if your goal for 2017 is to become a runner — or at least start running — then we have 10 simple tips to help you get going.  Get ready to crush your goals!

1. Make Your Resolution.  Once you give yourself a goal, you'll feel that internal pull to keep going.  Be loud about it!  Share it with your friends and family, journal about it, leave yourself a Post-it note on your mirror ... set your intention and stick to it.  This will help you keep consistent through your journey this year.
    
2. Get the Kicks.  Invest in one good pair of running shoes.  It's the one big thing you'll need to get going and keep your feet and joints healthy.  Getting the right pair of running shoes can feel impossible if you're going it alone or have never done it before.  Head to a specialty running store to do a fitting and gait analysis on a treadmill.  The experts will walk you through every step of the process and ensure you're getting the best shoe for your body and stride — and the service is totally free!
    
3. Don't Go Overboard.  An ultra-marathon coach told us the worst beginner running mistake:  don't get a ton of clothes and stuff you don't need!  Aside from a sturdy pair of shoes, you'll want a sports bra and probably some shorts, but you don't need every fancy piece of running gear out there (although if that's what motivates you to keep going, by all means ... )
    
4. Start a Program.  Try a walk-to-run program that'll help you gently ease into a faster pace than walking.  It'll build your confidence as much as it builds your stamina.  This will also keep you on track and staying on top of your resolution for at least eight weeks.
    
5. Don't Rush It.  If you've never run in your life, you're not going to start out with eight-minute kilometres.  In fact, you might not even get to that by December of 2017.  And that's OK!  Keep things slow and steady, or you'll get discouraged and maybe even give up.  Pace yourself by starting slow — slow enough to hold a conversation or sing "Happy Birthday" comfortably.
    
6. Get the Tunes.  Get yourself some running playlists from our Spotify, or make your own!  Great tunes (at the right pace) can make a massive difference in your running experience.
    
7. Get an App.  Download a running app will help to keep you on track, show you your pace and distance of each run, and eventually show you your average pace, total mileage, and progress.  Checking back on your progress and seeing how far you've come is an excellent way to stay motivated.
    
8. Give Yourself a Goal.  Aside from your goal of "become a runner this year," it's super helpful to set some small goal as a benchmark — running coach Robin Arzon refers to this as "micro successes".  Sign up for a local 5K — you might not be there to actually race, but you're signing up to give yourself some kind of tangible goal.
    
9. Cross Train.  One of the hardest parts for new runners is the burning sensation in your lungs;  you don't have the cardio strength or lung capacity in those early stages of running.  Try yoga — it helps so much with breathing!  Cross training will also help build strength to prevent injury, which could sideline your running career for good.  No bueno.  Stay safe, and train smart.
    
10. If All Else Fails ... You don't have to be a runner.  If you've given it a fair shot for a few months and find that it brings you no joy, or if you find out you actually don't have the knees or feet for a high-impact sport like running (pain is a pretty good indicator of this), then don't feel bad.  There are plenty of other activities you can switch to, and you can change your New Year's resolution accordingly.  Be kind to your body!