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?
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