Posted by terrepruitt on June 30, 2011
So you have a list of ten exercises you can do ten times in ten minutes. You might be able to do the whole thing more than once. If not, you will be able to if you keep at it. Try doing the workout for ten days and see what happens. Also, there will be days that you can do it twice and then the next day maybe not. That is always ok. Everyday our bodies are different. If you do it you WILL see improvement. When an exercise gets to easy, try it fast or with more weight, or do more reps. The ten of ten in ten is really just to get you motivated to do more, help keep you exercising when you are really pressed for time, or add to something you are already doing. Yes, I have said these things at LEAST twice before, but I want people to understand I do not believe this is an all-emcompassing-this-is-all-I-have-to-do-for-the-rest-of-my-life-kind-of-workout. But the ten minute workout can work for everyone.
There are many modifications and variations that can be done with these exercises. Some modifications I have presented already in my Without a ball, a band, and a BOSU post. Here are some more.
(#1) Lunges – You can do walking lunges. Instead of bringing the leg you stepped out with back to “center”, bring your other leg out in a step. Keep going.
(#2) Bicep curls – You can do the curls at the same time you walk. Try it. You might be surprised at the different sensation you have. The walking adds an entirely different element.
(#3) Squats – You can try these with weights in both hands. If you have the band and the BOSU as with the original “gym” design use that. Since you are already going to stand on the band on the BOSU, use the band while you do the squats.
(#4) Triceps kick backs – Standing on the ground with weights and just doing one arm at a time. If you can get through the workout twice then you can do ten one round and then ten the next. If you can’t do five then switch. Or you could always do ten and ten. Whatever works for YOU. Remember, this is YOUR workout. You have your own goals to accomplish.
(#5) Hamstring curls – Do one leg at a time.
(#6) Sit-ups – Do them on the rounded side of the BOSU or the stability ball.
(#7) Triceps extensions – Use the band or heavier weights
(#8) Push up – Put your feet on the BOSU and push up from the ground.
(#9) Bent over lateral raise – Cross the band holding the left end in your right hand and the right end in your left hand.
(#10) Stability ball pass – When your legs come up with the ball grab it and before rolling back down put it past your legs on one side then the other (or alternate on each pass), then roll down. Then when you come back up before you “give your legs the ball” put it past one side or both, then give the ball to your legs and roll down.
These modifications and variations aren’t necessarily more difficult or easier. They could be different for each and every one of you. The level of difficulty could be exactly the same but it is just something different to do. Or one day it could be easy and the next maybe not. I just know that for me, when I have more than ten minutes after doing my ten minutes I am ready to do more.
What about you? How does doing ten minutes of exercise make you feel?
Posted in Ten Minute Workout (Posts) | Tagged: bicep curls, hamstrings curls, lunges, push up bent over lateral raise, sit ups, squats, stability ball pass, ten minute exercise, ten minute workout, ten minutes of working out, triceps, triceps kick back | 2 Comments »
Posted by terrepruitt on June 30, 2011
Here it is the end of June. Wow! Can you believe it? Wow! I have taken this month to share with you a workout that can be done in ten minutes. Many exercises and activities can be done in ten minutes. I believe that more activity is required to actually allow you to see a majority of the benefits that come from exercise. I have a previous post about the once suggested thirty minutes. This ten minute workout was shared in the hope of motivating you, because most of us have at least ten minutes we can do some exercises in and if ten minutes is all you have it is better than nothing.
I hope that some of the posts have helped you in some way.
This post is my placeholder so you can check in. I’ll be back later to let you know I did my ten exercises and also to post some additional modifications and variations to the ten exercises.
June 30, 2011 at 9:50 am
Morning workout—wahoo! I was done a bit ago. But it always takes me another bit to post a comment. I got my ten under my belt and getting on with my day.
How about you? Did you have ten minutes?
And what else do you have planned for the day?
Posted in Ten Minute Workout check-in | Tagged: exercise benefits, ten minute workout, Ten Minute Workout check-in, thirty minutes of exercise | 1 Comment »
Posted by terrepruitt on June 29, 2011
Yeah, I get excited when I have a Nia class. I love to teach Nia. I love to get up in front of a class and show them anyone can move and have fun. So with that in mind, the fact that I have a Nia Class this morning, I will be back to let you know about the Ten Minute Workout.
With yesterday’s post assisting you with ideas on how to do the ten exercises without the exercise ball, the resistance band, and the BOSU, maybe you’ll join me? Why not try it for ten days? It’s ten minutes. Ten exercises, ten times, in ten minutes, for ten days. Now the ten minutes is the time frame, so if you can do more than ten exercises go for it. Well, what do you say? Got ten minutes?
June 29, 2011 at 6:00 pm
Ok, DONE! And it was pretty funny. I had been out today in my MBTs and I decided to practice the Nia routine Sexi in my MBTs. So after that, I decided to do the ten minute workout in my MBTs. Ha. Fun-ny!
I normally just do the workout in bare feet. So shoes — MBTs in particular — provided different sensations.
You may recall I bought the MBTs because (I’ve always wanted them but couldn’t bring myself to spend that on shoes) I thought they would help me re-learn how to walk properly. Rolling through my entire foot. I was thinking that I could do longer lunges in my MBTs because I could be on the ball of my foot but really rolled to the ball of the shoe. Well, that went as planned. I did the lunges as I originally thought when I put them in the workout.
MBTs on the BOSU . . . . different. It definitely engages even MORE muscles. I had thought of that too when I thought to do the workout with them on. What I didn’t think about was how I would notice the shoes when doing the V sit up.
Anyway . . . I’m done. Just wanted to let you know. I think I should also confess that I almost skipped it today because I had a tentative phone appointment. But I decided that I could do it even after that. But it turned out that feel through so I just did it. I mean, c’mon, it really IS only ten minutes.
Posted in Ten Minute Workout check-in | Tagged: BOSU, exercise ball, MBTs, Nia, Nia class, Nia routine, resistance band, Sexi, stability ball, teach Nia, ten exercises, ten minute workout | 7 Comments »
Posted by terrepruitt on June 28, 2011
If you are going to embark on doing the Ten Minute Workout, you can do it without a ball, a band, and/or a BOSU. You definitely don’t need those things. I would think if you were planning on exercising at home you would have at least one set of dumbbells. The issue might be that your dumbbells are too light. Since I do not know your fitness level or your goals, please keep in mind that I am speaking in general and that YOU are responsible for your health and well-being. With your goals established you need to use the proper weight. The following information is to give you ideas on how to do things differently than originally proposed in the Ten Minute Workout, but you are responsible for doing things safely. If you have questions on what to do to help you reach your goals let me know. Listed are the exercises of the ten that required either a stability ball, a resistance band, and/or a BOSU.
Keep in mind it all depends on what you want the results to be.
(#3) – Squats: You can do squats standing on the ground. The BOSU added the extra element of having to balance. If you don’t have a BOSU and you still want to work on balance while you do squats, you could try doing them on an inflatable pool float. Be careful! But you will notice that standing on something with air in it makes you have to balance more than just standing on the ground. If you think about it that is what a BOSU is. It is just plastic filled with air. If you don’t have something inflatable you can stand on, you can still get a little balance work in by holding something somewhat heavy in one hand. Or even try a bottle of water and let the water slosh around. Do five, then switch hands. Or you could just close your eyes. You would be amazed at how much that throws off people’s balance.
(#4) – Triceps kickbacks: For this you don’t want the weight to be too heavy. You should be able to complete the ten, but not necessarily too fast or easy. And don’t have the weight be too heavy that you have to swing it to get the movement done.
(#5) – Hamstring curls: With this you can either lay on your stomach and put a weight between your feet/ankles and pull your feet back to your butt. Down to the ground and back to your butt. Or you can stand and “Kick” your butt, one leg at a time. (Yeah, the same move we used to do in Jazzercise.)
(#8) – Push ups: Use the ground instead of the BOSU. Or something higher (STABLE coffee table, stair, whatever works and can be incorporated into your “gym”) than the ground if you prefer
(#9) – Bent over lateral raises: I actually like these better with a dumbbell. Remember that the details about your shoulders still apply. Hold a weight in each hand, bent over slightly and with a straight back, and open and close your arms. This weight will probably need to be less than the one you are using for your biceps curls. But again, it depends on YOU and your goals. That is not a definitive statement, just a general one.
(#10) – Stability ball pass: Well, without the ball it is really just a V Sit-up. Lay down raise your legs while rising up with shoulders and arms to meet your legs. You body forms a V. Arms over your head while you lower upper body and legs to the ground. If you don’t have a stability ball you would always try using a different ball, but that is up to you. Either way it is a V sit-up.
Does that help? Remember the basic form of the exercise still applies; straight back, only forearms moving, etc. or whatever applied to the original exercise. I am not aware of what equipment you have but there is always something to do without any equipment at all. Even without dumbbells. Body weight exercise are great. If you have any questions let me know. ALSO, please feel free to SHARE what you do use or what you workout with.
Posted in Hamstrings, Ten Minute Workout (Posts) | Tagged: 10 minute exercise, 10 minute workout, BOSU, crunch. weights, dumbbell, exercise ball, exercise band, hamstring, hamstring curls, Jazzercise, resistance, resistance band, sit ups, Sit-up, specificity, stability ball sit up, ten exercises in 10 minutes, ten minute workout, ten reps, ten/ten/ten, tricep, triceps, Triceps kick backs, twenty exercises in ten minutes, workout for 10 minutes | 2 Comments »
Posted by terrepruitt on June 28, 2011
So far I have done twenty-five days out of twenty-seven. Today is the twenty-eighth day. I will do my Ten Minute Workout, but I will go to bed first. It is 12:21 am and I am posting so that you can see that I am still here. And before I go to bed I plan on doing my ten minute workout — at least. So I know if I don’t get to any other exercise or workout at least I have my ten minutes workout done.
For me when I do it in the morning that I don’t have a Nia class I usually have time to do more, but I understand not everyone has the time. That is why I think setting aside ten minutes at least gives you something. I think it would be cool to do it three times a day. Remember that ten minutes probably won’t result in major gains. The ten exercises to do in ten minutes is just something to start you off or to combine with something you are already doing.
Anyway, I will check back in with my “DONE!” and also another post. Tuesday is “regular” post day. What have you got planned today in addition to doing your ten exercises to do in ten minutes?
June 28, 2011 at 11:10 am
Ok, I can make that twenty-six days out of twenty-eight days. Got up this morning and did it. Not first thing but almost. It has just taken me a while to get to the computer to comment.
So try this ten minute workout for ten days, twenty-one if you want to make it a habit.
Have Make it a GREAT day!
Posted in Ten Minute Workout check-in | Tagged: Nia class, Nia exercise, Nia workout, ten exercises, ten minute workout, Ten Minute Workout check-in, workout for ten minutes | 3 Comments »
Posted by terrepruitt on June 27, 2011
It is a little past midnight, I am putting up the placeholder. I have not yet done my Ten Minute Workout for Monday, but I am hoping you will and you will comment on it. I am rooting for you. I know it is not always easy to find time. I know how beneficial exercising can be. What can happen is you squeeze in the ten minutes planning to do ten exercises ten times and you realize you have time for more. You do more. Then you realize how great you feel and you do a few more.
But you gotta just do it first. Did ya?
I will be back to let you know I did. First I have a Nia Class.
June 27, 2011 at 7:05 pm
Wow! I think it was the same time last night that I was posted that I had done it. Here I am again, 7:00 pm. But I did it. I almost forgot. I was just about to do it then I got a phone call. Took me another hour to get to it, but I did. And I am glad I did.
After my Nia class this morning another teacher and I went to a park to practice. That was fun. I didn’t have the correct shoes, but I think we still made some progress. We figured out a few things. NICE! Will make it that much easier when I learn the routine.
So how was your Monday?
Posted in Ten Minute Workout check-in | Tagged: Nia, Nia class, Nia exercises, Nia in the park, Nia routine, Nia Teacher, Nia workout, ten exercises in ten minutes, ten minute workout | 3 Comments »
Posted by terrepruitt on June 26, 2011
Oh wow! Last night we went to a mystery party. It was so fun. I really was just amazed at the craziness of the character and the twists and turns and just all that was going on. Since this is a public blog, I don’t want to tell too much because I never know who is reading this and if you were invited to a mystery party with this story line and you got all the details here that wouldn’t be fun. It was my first party like that and so I was a bit overwhelmed to say the least.
We were on a ship in the 1700′s and we all had goals to accomplish, with abilities, secrets, and information. Oh and we had “items too”. And EVERYONE was looking for something. It was hilarious. It was fun and I am telling you this because I was so involved in it I forgot to post a placeholder for anyone doing the Ten Minute Workout. But alas, it doesn’t look as if that was a problem.
I just did mine, but I am going to tell you I actually took out the lunges. Yes, yes, I know, one of the prime exercises to target the glutes, but it is my foot that I am trying to save. I have been practicing a Nia routine called Sexi. I am thinking about doing it this week and it has a lot of ball of foot. A LOT! So much so that I might wait until Wednesday to do it, so that I can do it once for my San Jose Nia Class and then once for my Los Gatos Nia Class. Then have a few days where I am not doing it. Then pick it up again the following week. One of my students requested it.
Which reminds me: YES, there is Nia in San Jose at 9 am on Monday, the Fourth of July. So come on over. Many people have that day off so join us. It will be fun. We will be doing Sexi! And Sexi is sexy and fun.
Even though I didn’t do lunges I did target my glutes with the ol’ donkey kick. But I added some weights to see how that worked. Remember those donkey kicks?
So what about you? Did you do the ten exercises? Did you do ten minutes of any exercise? That is a great start/addition/quickie. So let me know.
Posted in Ten Minute Workout check-in | Tagged: 4th of July, donkey kicks, Fourth of July, Los Gatos Nia, Los Gatos Nia Class, lunges, mystery dinner, mystery party, Nia class, Nia Class in San Jose, Nia Los Gatos, Nia routine, Nia San Jose, quikie, San Jose Nia, Sexi | 4 Comments »
Posted by terrepruitt on June 25, 2011
This is number 10 in the Ten Minute Workout or number one if you are doing the set from number 10 to number 1. The Stability Ball Pass is basically a sit up, but you are adding your legs into the mix. So it is a V sit up. You move your body to form a V.
Lie down on your back holding the ball between your lower legs more toward your ankles and feet, raise your legs with the ball still between them, at the same time bring your head, shoulders, upper chest and arms up to meet your legs with the ball. Grab the ball and lower your upper body back down to the ground as your legs go down too. While you are lowering your upper body down you are still holding the ball in your hands, your arms go over your head so the ball lands on the floor. In this ten minute workout that is designed to be “one”. Then lifting upper body while holding the ball to meet you legs, giving the ball to your legs and laying down again is two. When you get comfortable and feel ready you can always call this whole thing “one” and do ten that way.
The ball and bringing you legs up might distract you from your upper body, but don’t let it. Think of doing a regular sit up so your upper body is doing the correct movement, then add the legs with the goal of grabbing the ball.
As with all exercises squeezing all your muscles will help them work to their full potential. If you want when you exchange the ball from legs to hands or hands to legs hold it for a moment with an extra squeeze.
So . . . does this make sense? You got it?
Ok . . . .now you have details of all ten exercises. What questions do you have? Do you want some explanation on how to do any of these with alternate equipment? Or with no equipment? Have you been doing the exercises? Have you had any revelations or challenges? Let me know.
Posted in Ten Minute Workout (Posts) | Tagged: exercise, exercise ball, exercise program, regular sit up, sit ups, Sit-up, stability ball sit up, ten exercises in 10 minutes, ten minute workout, V sit up | Leave a Comment »
Posted by terrepruitt on June 25, 2011
Let’s see what today brings. I know it will bring my Ten Minutes Workout, Nia, and the rest is a mystery. That is more funny than you know.
Well, I’ll be here.
June 25, 2011 at 4:11 pm
Ok. DONE! I must have done it really fast because I was able to get part way through the fourth exercise on a third round. I obviously rushed through my lunges. But I remember doing the first set slow and concentrating on my right foot. So it must have been by the second round that I was already thinking about all that I have to do.
I procrastinate so when thing come up that I didn’t plan on it makes be rush other things. But I did it. I mean it is only ten minutes. What takes me longer is posting a comment to check in.
I am also getting ready to post the details on the last exercise in the Ten Minute Workout. Then I will finish out the month with more about the ten minute workout, but not sure exactly what.
Posted in Ten Minute Workout check-in | Tagged: Nia, ten minute workout | 1 Comment »
Posted by terrepruitt on June 24, 2011
Friday the weekend is almost here, so close. Get in your workout, talk about it here. I have a Nia class this morning and a million things to do this afternoon. I’ll let you know when I do my Ten Minute Workout. It’s fast and easy because it is only ten minutes. If you have time you can always make it longer by repeating any or all of the ten exercises or adding additional exercises.
It is great as a starter workout or an additional workout.
Got ten minutes?
June 24, 2011 at 5:34 pm
So late! I got up this morning to do my ten minutes because I knew that I would be busy this afternoon, but when I step out of bed, my foot went, “HELLLLLLOOOOOO THERE!” So I debated. And I decided that I need to soak it in ice water for the ten minutes instead.
Then, things came up, as they often do. That is why I like to do workouts in the morning because things always come up in the afternoon. But I did it. And I think I am going to have to make some adjustments to it. I don’t want to do it faster, but add some weights or something . . . we will see.
How about you? Gotta stay in the habit.
Posted in Ten Minute Workout check-in | Tagged: exercises in ten minutes, Nia, Nia class, Nia exercise, Nia workout, ten minute workout | 1 Comment »