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 21, 2011
Would you believe me if I told we do push ups in Nia? Ha! We do a lot of exercises in Nia, but we do them to music. We are dancing and flowing from one move to the next. We allow for the individual to do them their own way. People might not even realize they are doing a push up, just like the sit ups they are disguised. It is not a disguise of deception, not at all. It is that we are in the moment and it is truly a dance so one just doesn’t realize it is a push up. Sometimes it is a military push up, but sometimes not. Sometimes it is from the knees, or sitting down or even standing and using a wall. But there is pushing involved and the upper body is utilized.
For this Ten Minute Workout we are using the BOSU. The round side is on the ground. So we are using the flat side to hold onto. Push ups have never been my favorite exercise to do because I have never been really good at the military ones. But I could do them, but now I am sticking to the on-the-knees version to stay off my toe. You do with your legs what is comfortable. Even though my execution of a push up can be improved upon I love the push up because it is a multi muscle working exercise.
In this workout we have just gone from sit up (on the ground), to overhead triceps extensions (on our knees), and now we are doing the push ups. I think having done the triceps extensions on the ground is one way to help you make it through the 10 exercises in the 10 minutes.
With the round side of the BOSU on the ground, I grip the edges of it. Mine has “handles” and I use them. I stay on my knees and use my arms to push me up and allow me to come down. Even on your knees there are different ways to do it. You can keep your legs down, using your shins and the top of your feet for additional stability or your can lift your shins and feet off the ground. Remember no matter how you choose to do the exercise you are not stuck doing it that way for the entire 10 or the second pass through. So experiment. Listen to your body and decide what works best for you at that moment. Remember your goals and adjust your movements to help you to achieve them.
Only go as low to the BOSU as you can and still be able to push back up. Using the BOSU requires you to use equal strength in each arm because you have to work to keep the BOSU level.
One of the key things to do to get the most out of a push up is to keep the body straight and move the entire body down and entire body up. Even if you just go down a little, the straight body is working arms and core. If you just let your upper body down and push it up you are missing out on the exciting portion of a push up. It works soooo many more muscles if you engage your torso and have it move with your arms.
You see what I am saying? (As I am typing this I imagined you getting on the floor and trying it. I am sure you sense the difference. Even if you don’t go down that far.)
As I share with my students in Nia class all the time, there are technical ways to do an exercise or a movement, but not everyone can do it that way — the body’s way. It could be a matter of needing to learn it or work up to that or it could be that our body is not physically able to do it. Whatever the reason, I believe it is important to know how to do it properly and then be aware of how we are doing it. Then we can listen to our body. When we try to do it the technical way our body might say, “Oh yeah, that is just not going to happen.” Then we can adjust. We can learn, is it not going to happen because it is painful or is it because I need to work a little bit to get to that level? Then we can make a decision and a conscious choice.
Know how to do a push up, then decide how you are going to do it. Don’t just let the pattern of your movement dictate how you execute an exercise, decide for yourself make a choice then do it. As I said before, it could be that you do five with your whole torso then need to give your arms a break . . . . but that doesn’t mean you have to stop, just do the push up with your arms and not bring the whole body down and up. Or you do three on your toes then decide that you really want to have a straight back so you switch to your knees. Then on your next set you do all knees. Whatever you decide, make sure it is something you are aware of and then do your push ups your way.
What do you have to add? Share? Comment? Question?
Posted in Ten Minute Workout (Posts) | Tagged: 10 minute exercise, 10 minute workout, arms, body's way, BOSU, BOSU with handles, exercise, exercise flow, knee push up, military push up, Nia, Nia class, Nia Dance, Nia flow, Nia Music, Nia push up, Nia students, push up, push up on knees, pushup, Sit-up, strong core, strong torso, ten exercises in 10 minutes, ten minute workout, ten reps, ten/ten/ten, toe push up, tricep, triceps, triceps extension, twenty exercises in ten minutes, workout for 10 minutes | 2 Comments »
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: 10 minute exercise, 10 minute workout, BOSU, crunch. weights, dumbbell, exercies band, exercise, exercise ball, exercise program, hamstring curls, long lunges, 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 | Leave a Comment »