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? 🙂
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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.
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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.
Thank you.
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.
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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?
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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 »
Posted by terrepruitt on June 23, 2011
For the Ten Minute Workout we are doing the bent over lateral raise on the BOSU with a resistance band. Because we are doing a timed workout, I feel it works best to have the band already on the BOSU. If you are doing the workout from 1 to 10 as originally written then this exercise is after the push up. (I have actually done it from number 10 to 1 a few times. Just depends on how I feel.)
Stand on the BOSU on the resistance band with your feet about shoulder distance apart. Grasp each end of the resistance band in each hand with an overhand grip. Sink down, as if you are going to sit in a chair, bend over slightly. You end up with your butt sticking out, but keep your back straight and shoulders down. It is a somewhat like a high crouch. Bring the band in front of you a bit, you might have to adjust your grip on the band as in grabbing handfuls. I like to keep the band taunt so I have resistance all the way through the exercise. Open your arms, then bring them back in front of you. Elbows are slightly bent throughout the move.
With the first opening of your arms squeeze your shoulder blades together (still keeping them down), then keep them together as you move your arms to the front. Keep your shoulder blades together through all 10 repetitions. Keeping your shoulder blades together will allow you to keep the muscles engaged.
One way to help with keeping your shoulder blades together is to practice with someone touching your back between your shoulder blades. Or imagine you are holding a piece of paper in between your shoulder blades. To familiarize yourself with the sensation of your shoulder blades being together it helps to practice. That way when you are doing an exercise that gets better results with your shoulder blades together you will know when you are doing achieving that and when you are not. This is one way to connect the mind and the body while working with resistance. For me, I cannot just get on the BOSU and grab the band and do this correctly automatically. I can get on the BOSU and move the band with my arms open and closing, but in order to really work it, I have to concentrate on my shoulder blades.
What do you have to add?
Posted in Ten Minute Workout (Posts) | Tagged: bent over lateral raise, BOSU, mind body, push up, resistance band, ten minute workout, timed workout | Leave a Comment »
Posted by terrepruitt on June 23, 2011
Well, actually this is a workout place holder. Still keeping the faith that people will check in after doing the Ten Minute Workout.
I will. I will be back to let you know when I am done. Then I will post detail to the number nine exercise, the Bent Over Lateral Raise.
Have a fabulous morning.
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June 23, 2011 at 12:52 pm
It is much, much cooler in San Jose today. I like it much better. But I did do my ten minutes first. And now I am going to spend a good portion of the afternoon with Nia. I can’t decide whether to work on learning a new Nia Routine or brush up on one. One of the cool things about Nia is that the more you do a routine the more you can play with it. You can use flexibility, agility, mobility, strength, or stability (FAMSS) to infuse the workout and make it different every time.
I have notice that I can do that a bit with the ten minute workout too, because every time I do it I am different. Today I really, really, really, really concentrated on taking LONG steps in the lunges and I was able to confirm why I chose this exercise for the workout to target a specific muscle. I have also been experimenting with the way I hold the band for the triceps kick backs and bent over lateral raise. So even though I have been doing the same exercises I have been doing them a little different to work it in different ways. What about you?
Posted in Ten Minute Workout check-in | Tagged: agility exercises, bent over latteral raise, FAMSS, flexibility workout, lateral raise, lunges, mobility exercisest, Nia routine, Nia San Jose, San Jose Nia, stability exercises, strength exercises, ten minute exerciese, ten minute workout, Triceps kick backs | 1 Comment »
Posted by terrepruitt on June 22, 2011
I love my 9:00 am Nia class. I love starting my days with movement. It just helps the day go better, right? Do you start your day with movement? Do you have time for a long workout? If not have you thought of trying to get ten minutes in?
Here is one you can do. Ten Minute Workout.
I’ll be back after class to check in. It is going to be hot again today in the Bay Area so I’ll be right home to do ten exercises.
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June 22, 2011 at 12:41 pm
So I didn’t get home as early as I wanted because I decided to go to the store. You might now how it is when you go to “pick up a few things” and end up with a cart full of groceries. I got home later than I wanted, but that really encouraged me to get my 10 minutes in because I didn’t want to be doing it while it was so hot. So I got home and got it done. But then I got on my computer . . . . . and almost an hour later I am posting, “I’m done!”
How are you?
I’m gonna go get more done. Happy Wednesday!
Posted in Ten Minute Workout check-in | Tagged: 9 am workout class, exercise in ten minutes, Nia, Nia class, Nia exercises, Nia in the Bay Area, Nia Movement, Nia workout, ten minute workout | 1 Comment »
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