Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach Nia! THREE group classes a week!

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    Thurs 8:45 am

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Posts Tagged ‘sit ups’

Modifications and Variations

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: , , , , , , , , , , , | 2 Comments »

Without a ball, a band, and a BOSU

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: , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments »

Stability Ball Pass

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 exercisesWhat 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.

Thank you.

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Overhead Triceps Extension

Posted by terrepruitt on June 18, 2011

For this Ten Minute Workout, our triceps extension is going over the head with dumbbells.  I have posted in the past a way to use a weighted bar lying down.  For this exercise use the amount of weight that is appropriate for your own individual goals, so that could mean you use two dumbbells or one.  Hold the weights behind your head.  Your neck is comfortable and relaxed, it is NOT being pushed forward.   Your elbows are pointing up at the sky, which for me puts my forearms right at my ears.  Keeping your upper arms still, “push”/move the weights toward the sky.  Don’t swing the weights, just bring them up, only your elbow joints move.  Your shoulder joints don’t move, your upper arms are still.  You are also concentrating on keeping your shoulders down**.  They should not rise up to the ears or become scrunched.  They stay down.  The movement is not a swing.  Momentum is not used to complete this exercise.  Please be very, very careful of your head and neck.

Since this exercise is right after the sit ups and right before the push ups in the ten minute workout.  I do it from a kneeling position.  Since I am kneeling, I position myself up right with a straight back.  Your torso does not need to move in this exercise.  Remember, the triceps are doing the work, so no swing and no momentum and that includes your body.

**(Shoulders “down” tip) I was once told by a Pilates instructor – to assist with keeping my shoulders down – imagine putting my shoulder blades in my back pockets.  Which really just means to pull your shoulder blades down.  I used to habitually bring my shoulders up to my ears, by using the thought of my shoulder BLADES instead of actually concentrating on my shoulders I keep my shoulders down without feeling as if I am be pushed down.  To me, the body sensation is different.  I feel it improves my posture because it is bringing my shoulders down AND back no matter when I employ the method.   But, yes, I still have to remember to do it.  :-)

With all that there is to do in this exercise, this is not necessarily one that you do fast.  Sometimes fast might mean hitting yourself in the head with the weight.  (I would imagine.  I mean, of course, I’ve NEVER done that. :-) )   So take your time and don’t rush.  You have ten whole minutes to do ten reps of ten exercises.

Got it?  Let me know what questions you have.  Or how this works for you.

Posted in Ten Minute Workout (Posts) | Tagged: , , , , , , , , , , , , | 2 Comments »

Saturday – When do you do the Ten Minute Workout

Posted by terrepruitt on June 18, 2011

Many people have plans on Saturdays.  So that is why the Ten Minute Workout is perfect.  Get up, get it done.  Sometimes you are just not sure about your day.  I am not sure what this day will hold so . . . . I am putting in a placeholder.  I will come back and check in with you.

Then later today the regularly scheduled post will be #7 of our ten, Triceps Extensions.  I do have a triceps extension post, but it is with a weighted bar and it is lying down.  In our ten minute workout we are using dumbbells and are kneeling.  (Kneeling is just easier because we are already on the floor because we just did our sit ups.)

Have a great Saturday.

________________________________________________________________________

June 18, 2011 at 1:46 pm
Ok. To answer my own question, at 1:30, after I’ve had coffee and breakfast and waited for all that to digest. I had to make some adjustments/modifications, but I did my ten minute workout. I am confident that you will see some changes if you participate in this workout daily.

Posted in Ten Minute Workout check-in | Tagged: , , , , | 2 Comments »

Sit ups

Posted by terrepruitt on June 16, 2011

As with most exercises there are many modifications that can be made to a sit-up.  But for now, in this Ten Minute Workout this is a basic sit-up.  Probably would be called more of a crunch than a sit up, but YOU can put the amount of movement in it that you want.

Lie on the floor on your back.  Knees up, feet on the floor, slight tilt of the pelvis toward your chest.  Keeping an imaginary apple or orange under your chin lift your head and shoulders off the ground towards your knees.  The purpose of the imaginary fruit is to keep you from collapsing your chin to your chest, especially if you are using the hands-supporting-head/neck method.  With that form sometimes there is a tendency to actually push the head to the chest.  But the idea is to keep space between the chin and chest and just lift your head, shoulders, and upper chest upwards and towards your knees.  Squeeze your abdominal muscles on the lift and at the top.  Pause for a second. Allow the movement to be smooth and fluid.  If you find yourself jerking up or using momentum to do the movement, try LESS movement or fewer reps.  (Yes, yes, the idea is ten of ten in ten, but it is ok to learn a move.  It’s a journey we are on.)

This is one of the exercises that most of us are familiar with.  This is an exercise most of us have done in our life.  So this is one that is easy to play with and modify.  So many ways to do it.

People might not realize or even notice but we do sit ups and or abdominal work often in Nia.  But the way we do them is as a dance so I think people don’t realize what we are doing is even an abdominal exercise until the next day when they have that nice feeling of a muscle that had some attention paid to it.  Nia makes it more like play than work.

Ok . . . . comment away . . . . . . ;-)

Posted in Ten Minute Workout (Posts) | Tagged: , , , , , , , , , | 4 Comments »

Music as Motivation

Posted by terrepruitt on June 16, 2011

Music is a great motivator.  Often times it is used to set a mood.  Sometimes we even use it to memorize things.  I’ve been putting on Lady Gaga’s album, The Fame or Katy Perry’s Teenage Dream album to do my Ten Minute Workout to.  Such fun songs on both the albums.  As you know the workout is only ten minutes so I don’t get through much of either album during the workout.  Somtimes I am in a middle of a song and I just say or I’ll do some additional sit ups or whatever I am sensing I want more of.  If not, like when I’m in a hurry, I carry the music about with me.

I often listen to Nia music (music that we use for Nia routines) because I am always wanting to learn it better.  Or I am trying to learn a new routine (and sometimes that takes me awhile).  But I don’t like to do a timed set of exercises to Nia routine music because I get distracted and start doing the Nia choreography or something else pops into my head and I move those moves to see it they fit.  I do the same thing with other music — dance to it — but at least if I am doing specific moves new/other moves don’t pop into my head as with Nia routines which are always in my head so they just kind come out.  :-)

So this is MY placeholder.  I will be back to report that I did my workout.  What about you?  How are you doing with it?  What is your favorite song(s) to workout to?

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June 16, 2011 at 11:37 am

Ha!  I am done.  I was done awhile ago, but when I logged in to post I had a comment and I wanted to answer it.  And as you can see it is longer than the original post.  HA!  I always do that when I comment.  I do it on other people’s blog.  My comment is longer than their post.  Now I am doing it to myself!!!!

Well, anyway, today I did my little workout to Prince.  What about you?

Posted in Ten Minute Workout check-in | Tagged: , , , , , , , , , , , , , , , , , , | 3 Comments »

Terre’s Ten Ten in Ten

Posted by terrepruitt on June 2, 2011

Here is the Ten Minute Workout with some explanation.  Questions and comments welcome.

1 – Long lunges: lunge with a long step with a dumbbell in each hand down at your side then come back up to standing.  Each “step” is one.

2 – Biceps Curls: hold a dumbbell in each hand, keep upper arms still bring dumbbell to bicep and then down.

3 – Squats:  lower down as if you are going to sit in a chair then stand up while standing on the flat side of the BOSU.

4 – Triceps kickbacks: each hand holding one end of the resistance band, arms are pulled back with elbows back (past your ribs), pull the band back straightening the arm (only forearms move) while standing on the band on the flat side of the BOSU in a slightly bent over position. Keep a straight back.

5 – Hamstring curls:  lie down legs on the stability ball (the ball is about half way up the calf) and pull the ball back rolling it towards your butt and then roll it back out while in bridge position.

6 – Sit ups: knees up feet on floor lift shoulders off the floor, then lift more, somewhat more of a crunch.

7 – Triceps Extensions:  weights in hands behind your head (hands are close together or even holding both weights), elbows pointed to the sky, lift weights to the sky only moving at the elbow straightening your arms.

8 – Push ups: using the BOSU (round side on ground).

9 – Bent over lateral raises with band: each hand holding one end of the band, open arms out to side while standing on the band on the flat side of the BOSU in a slightly bent over position. Keep a straight back.

10 – Stability ball pass: lie down hold ball between your feet/ankles raise your legs holding the ball while rising up with shoulders and arms to meet your legs (as in a V sit-up) grab the ball bringing it over your head to the floor.  Lift up back up lifting legs and give the ball back to our legs. (Count “one” at each ball touch down)

As with ANY exercise or exercise program, be careful and be sure you are able to safely do the exercise you engage in.  If you need doctor’s clearance, be sure to get it.

Do ten repetitions of these ten exercises in ten minutes. Repeat if time allows.

What questions do you have?  Let me know.

Posted in Hamstrings, Ten Minute Workout (Posts) | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a Comment »

Sit-Ups – messed me up

Posted by terrepruitt on June 1, 2011

Ok, so I did my ten minute workout.  I did it in the afternoon instead of the morning because I had Nia class to teach today and afternoon is the time my schedule allowed me to do it.

I ALMOST did all ten exercises twice in 10 minutes.  I was going very fast.  I am not able to do the length of lunges I want because of my right toe/foot, so that makes it faster–I think.  But I had my list propped up (the list pictured in the Ten Minute Workout post) and I jumped from my triceps kick backs to sit-ups.  When I looked up to see what was next I realized that I skipped hamstring curls so I did those.  Then I did my sit-ups again.  So I got messed up . . . it wasn’t really the sit-ups that messed me up.  :-)  Then as I was doing the last set of stability ball passes, I realized I was counting only on the top touch down.

So, I think that because I was going so fast I was basically able to do the list twice going over by 33 seconds.  But YOU do it your way.  Slow, fast, heavy, light, whatever you need to do to get moving for 10 minutes.

Ok, so?  Did YOU do it today?

Posted in Ten Minute Workout check-in | Tagged: , , , , , , , , , , , , , , , , , | 2 Comments »

Ten Minute Workout

Posted by terrepruitt on May 31, 2011

There are a lot of 10 minute workouts.  Ten minutes is really not a long time, it probably won’t get you to any lofty fitness goals, but that is where specificity comes in.  If your goal is to run a marathon or bench press 200 pounds then 10 minutes of working out won’t get you there.  You need to train specifically for specific goals.  Ten minute workouts are good for other things.  If you are really pressed for time and just need a quick fix.  If you are new to exercising.  If you are doing another form of working out and just want to add a little something more.  If you are recovering from an injury.  If you are just learning a new exercise.  If you have ADD.  :-)  There are a lot of good reasons and ways to incorporate a ten minute workout into your day.

There are also different ways you can do a workout for ten minutes.  Again, how you do it depends on why you are doing it.  If you are pressed for time sometimes just getting through it is what you need to do.  That ten minutes will just help you feel like you did something good for yourself even if the rest of the day is jammed packed with a lot of other stuff.  If you are just starting an exercise program it could be that getting through ten minutes is all you can do . . . it depends on the workout.  If you have a great program that you do, say cardio, like Nia, but you want to add in a little training with weights or additional stretching a 10 minute workout could be perfect.  And if you are recovering from an injury it could be that 10 minutes is all that you can do safely.  When learning a new exercise it could be that 10 minutes is all that your brain can take at a time.  Again, it all depends on why you are doing it AND what you are doing.

Before I hurt my foot, I had come up with a little 10 minute workout I felt was a good way to get a quick workout all over.   I designed it to be done with the workout tools and toys I have.  I only did it a few times before I hurt my foot.  Since I really was having to concentrate on teaching my classes, I pretty much stopped doing everything else.  So now I am feeling that a ten minute workout would be great for me because of a few of the reasons I stated above.

The list/workout is what you see pictured here.  It is nothing revolutionary it is just 10 exercises that you do 10 times each in 10 minutes.  In my next regularly scheduled post (Thursday) I will explain the list.   In subsequent regularly scheduled posts (Tuesdays, Thursdays, and Saturdays) I will give more detailed explanations of the exercises, modifications, and various things that come up related to this 10 minute workout.  And everyday, I will post when I have done it.  I will actually be doing some of the exercises in a modified fashion because of my foot.  I have to modify my activity based on my teaching schedule and daily activity.

Anytime you want you to can do this list.  Post in the comment that you did it too.  Ask questions and I will either answer them in the comments or in a separate post.  I think this is a great way for me to share some exercises with you. I hope you will join me in this 10 minute workout.  Really 10 minutes isn’t that long.  Ten exercises done 10 times each in 10 minutes.  Ten Ten in Ten.  You can do it.  And you can let me know when you’ve done it.  Ok?  What do you say?  Are you in?

Posted in Ten Minute Workout (Posts), Working Out | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 4 Comments »