The 10-Minute Workout

5 Jan

We’re throwing a party for your body! New year, new you, new outlook.

Will 10 minutes give you the healthy, strong body you seek? Yes… eventually, because 10 minutes will turn into 20 minutes, then 30 minutes, then… you get the point. Ten minutes make a difference if you are doing big bang exercises, giving it your all, eating quality whole foods and doing it 4-5 days per week. Health has a whole lot to do with building positive habits rather than willpower. Cross my heart.

Everyone has 10 minutes in their day. You really do. So let’s unleash the awesomeness within and get your health on! (And make sure it is cool with your doctor, keep good form and never do anything that hurts–joint pain and muscle fatigue are very different things.)

10-Minute Exercise Programs***

Monday/ Wednesday/ Friday Resistance Training Workout

Perform as a circuit, moving from one exercise into the next until you are finished. Perform as many sets of circuits as you can in the 10-minute time frame. Alternate between A and B days. Keep the core activated during each exercise (think belly button to spine.)

Day A

Warm Up: Jog in place or do jumping jacks for 30 seconds.

1. Push Up

Start in a neutral spine position with your wrists under your shoulders and elbows straight; hands on wall, stable surface or floor. Inhale, bend your elbows to lower yourself towards the ground, elbows pointing back at a 45 degree angle from your sides (Fig. 1). Lower as one unit, staying in a plank position (Fig. 2). Once your arms are level with your torso, exhale and push up to start position. Perform 10 reps.

2. Split Squat

Using bodyweight or holding dumbbells by your side for added resistance, start in a split stance with right leg in front and left leg back, legs hip width apart. Inhale, bend knees to lower your body, leading with the left knee towards the ground (but don’t touch the knee to ground) (Fig. 3). Exhale, squeeze the glutes and push with the right heel to start position. Keep the spine neutral the entire time. Perform 10 reps, then switch to the other side. If this is too difficult, perform squats instead.

3. Plank

Start in a neutral spine position with your elbows under your shoulders and your weight back in your heels (Fig. 4). Hold this for 30-60 seconds. Keep breathing.

 

Day B

Warm Up: Jog in place or do jumping jacks for 30 seconds.

1. Renegade Row

Start in a push up position on the floor, except you’ll be holding onto dumbbells. Feet hip width apart. Inhale, bend your right arm, pulling the weight up to your torso without shifting your hips, then lower down to the ground. Switch sides. Perform 5-10 reps each arm.

2. Squat (or Jump Squat)

Using bodyweight or holding weight (dumbbells, kettlebell, etc.) by your side for added resistance, stand with feet hip width apart. Inhale, sit back like you are going to sit in a chair, keeping knees behind and in line with second toe (Fig. 5). Exhale, squeeze the butt and push through the heels as though you are pushing the ground away from you to return to start (or Jump Squat: push through the heels and jump) (Note: my arms are in a prisoner’s squat position. This is not the best position for those with shoulder issues, tight pecs, etc. Please keep hands on hips or folded at your chest. I simply posed like this because it was the best view to demonstrate proper technique in the photograph without blocking my lower body.)

3. Side Plank

Same as the plank, but you’ll start on your side with the elbow underneath the shoulder. You can keep the knees on the ground (recommended for beginners or those with back issues) or be on your toes. Lift hips and keep your body in one straight line. Hold this for 30-60 seconds each side. Keep breathing.

 

Tuesday/Thursday Metabolic Workout

Warm Up: Jog in place or do jumping jacks for 30 seconds.

Choose one cardio activity (walk, jog or run up stairs or on the ground, jumping jacks, mountain climbers, burpees or a combo of any three). Perform at a high intensity for you (while keeping proper form) for 30 seconds, then rest for 30 seconds. Repeat until you’ve reached 9 minutes, then cool down and walk slowly for the remaining final minute. Take a longer rest between sets if needed.

***This program is designed for healthy individuals with no medical concerns. Always speak with your doctor before performing any exercise program. If you are new to exercise or haven’t exercised in a while (but your doctor has given you the A-OK), start with one set and build your endurance and strength from there. Optimal results can only be obtained with a customized exercise and nutrition program.

For an effective, efficient and longer workout, try the 30-Minute Workout, the Jungle (Gym) Fever workout or contact me at stephsbell@yahoo.com for a customized exercise, nutrition and life coaching program.

Figure 4

Figure 1: Push Up Start Position

Figure 5

Figure 2: Push Up Lower Position

Figure 3 Split Squat (you can use the chair for balance if you are a new exerciser)

Figure 3: Split Squat (you can use the chair for balance if you are a new exerciser)

Plank-tastic!

Figure 4: Plank

Figure 1: Bodyweight Squats

Figure 5: Squat

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