Posts Tagged ‘ten minute workout’
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: abdominal exercises, abdominal squeezes, basic sit up, Nia, Nia Dance, Nia exercises, Nia workout, sit ups, Sit-up, ten minute workout | 4 Comments »
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: dance moves, Dance Workout, exercise music, Katy Perry, Lady Gaga, motivator, Music as Motivation, Nia choreography, Nia exercises, Nia Moves, Nia Music, Nia routines, Nia workout, Prince, sit ups, Teenage Dream, ten minute workout, The Fame, workout music | 3 Comments »
Posted by terrepruitt on June 15, 2011
Ok, so it is Wednesday and as you might notice, it is 1:00 am and I am not in bed yet. This means I have a few more things to do before I get to bed, which means I will not be up at 6:00 am doing my Ten Minute Workout, drinking my coffee, reviewing my Nia Routine, deciding on a Nia focus, and popping out the door in time to be at the studio 15 minutes early for my Nia class. In fact, around here, when the weather is nice traffic is worse, at least lately because our weather in the San Francisco Bay Area has been so wet and rainy, I think when it is sunny people think they have to be out. If it stays like this, then people will settle down and it won’t be so bad . . . . I hope, but on Wednesday, it is ALWAYS worse than Mondays and Fridays. Go figure. (I have my theories.) On Wednesdays I have to leave a few minutes before I do on Mondays.
Since I am not a morning person that means, I will do my Ten Ten in Ten after my class. But YOU can do it anytime. And the beauty of it is . . . . you can share . . . .
So . . . . tell me . . . . how is it going? What are you doing with it? What questions do you have? One of my readers I am lucky enough to actually see in person so I was able to answer some of her questions, what about you? What do you want to know about this workout?
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June 15, 2011 at 3:21 pm
Ok, after 3:00, but I did it. This workout is really meant to be something that easily fits in your day. If completing it is a challenge then it seems like ten minutes is a good start to a workout. If it is not challenging and you want more than you can add reps, sets, or weight. Or it could be that you are adding it to something else you are doing.
It really is something that can work for anyone if they want. If the way it is presented is not “working” for you but you want to do it, let me know. You can always send me an e-mail if you don’t want to comment.
Cheers!
Posted in Ten Minute Workout check-in | Tagged: Bay Area Nia, dance studio, exercise studio, exercises, Nia, Nia class, Nia focus, Nia routine, Nia San Francisco Bay Area, reps, San Francisco Bay Area, San Francisco Bay Area Nia, San Francisco Bay Area Nia Classes, sets, SFBay Nia, ten exercises, ten minute workout, workout | 5 Comments »
Posted by terrepruitt on June 14, 2011
In putting together the exercises for a Ten Minute Workout, I wanted to get a quick “full body” workout. I understand that this ten minutes might not target the ENTIRE body, but it gets most of it. Plus I was trying to use the exercise equipment that I have. I was bothered by the fact that I had these toys and I didn’t use them. So I was thinking of exercises that utilized them. Although, all of these exercises can be modified to be done without the equipment. This Hamstring curl uses the stability ball.
Lie on your back with your calves/ankles on the stability ball. Push your hips up into a bridge. Pull the ball, rolling it towards your butt so your feet end up on it and your knees are up. Then roll it out. Your arms can be wherever they are most comfortable. Arms can be used to help stabilize your body. It could be at first that your body has a tendency to roll to one side or you feel as if you are going to tip over. 🙂 That is part of the exercise. You are using your hamstrings to pull the ball back, but you might be engaging your arms a lot to stabilize your body as you learn this exercise. Eventually your legs will be able to control the ball AND your balance without really USING your arms.
Each time the ball rolls towards your butt count that as one.
How is that for you? What questions come up?
Posted in Hamstrings, Ten Minute Workout (Posts) | Tagged: 10 minute exercises, 10 minute workout, exercise, exercise ball, exercise equipment, exercise program, full body workout, Hamstrings, phsyio ball, stability ball, ten exercises in 10 minutes, ten minute workout, ten reps, ten/ten/ten | 6 Comments »
Posted by terrepruitt on June 14, 2011
I am actually going to get to bed earlier tonight than I have been getting to bed. The plan is to get up a little earlier and do my Ten Minute Workout. I want to actually have it done before noon. Since I don’t have a Nia class on Tuesday I can get my ten (or twenty) ten in ten done in the morning. Not necessarily early morning just morning as in before noon. What about you?
Also, how are you doing with the ten? Are you getting through ten repetitions of all ten exercises?
Well, I shall return to actually check-in with my “I’m done!”
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June 14, 2011 at 9:46 am
Okey-dokey. I did my Ten Minute Workout. I am averaging at least twice through, but, as I’ve said before I am convinced it is because my lunges aren’t that long, BUT . . . . . they ARE lunges. Yay! I am getting on the ball of my right foot (while my left leg is forward) AND pushing off on it when the right leg is forward. I am working on distributing the weight through the entire width of my foot (ball of foot) and all five toes, because I sense that I am still putting the majority of the weight on the actually “ball” of my foot (metatarsal head).
So are you ready to give the ten a try? Remember we all have different goals so do what YOU can, not what I am saying I am doing. Let me know how it is going for you.
Posted in Ten Minute Workout check-in | Tagged: Ball of foot, long luges, lunges, metatarsal head, Nia, Nia class, Nia exercises, Nia workout, ten exercises, ten minute workout, ten reps of ten exercises in ten minutes, your body's way | 5 Comments »
Posted by terrepruitt on June 13, 2011
Helloooooooooo. I have my Monday morning San Jose Nia Class today at 9:00 am. I am not a morning person, maybe you have figured that out from my posts. By “morning person” I mean I don’t go bed by 10:00 pm and automatically wake up a 6:00 am or 7:00 am. I CAN get up in the morning and I DO get up in the morning when I have a Nia class to teach. I like to be up in enough time so that I can drink some coffee and review my routine. I like to leave in time for me to get there fifteen minutes early. So even though my Ten Minute Workout is only ten minutes I do not get up early enough to do it and all the other things I have to do. I also don’t get up early enough to even turn on my computer. I am posting this after midnight before I go to bed. I have made it a rule that I cannot turn on my computer in the morning on Mondays and Wednesdays because then I get caught up in doing work on it and I don’t get all that I have to get done before I have to leave to teach my 9 am Nia class.
On Fridays, my Los Gatos Nia class is late enough that I could get up and do my Ten Ten in Ten before, but at this point, by Friday my foot/toe is reminding me that it is still not 100% and so I “save” up my toe/foot for my class. I want to give my Nia students 100% so I don’t do my workout before. When my toe IS at 100% I will definitely do some exercising before my class because on Fridays I tend to get home in the afternoon and I have other things to do. I end up not getting to the workout until way late.
Ha . . . all of this is really just a placeholder to allow you to check in and to tell you . . . . . . I WILL BE BACK!
Well, how is it going for you this Monday morning?
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June 13, 2011 at 3:35 pm
I did my ten minutes. I did it about an hour ago.
Any one else do their’s too?
Posted in Ten Minute Workout check-in | Tagged: early morning workout, Los Gatos Nia, morning workout, Nia, Nia class, Nia Los Gatos, Nia San Jose, Nia workout, San Jose Nia, teach Nia, ten minute workout, workout | 3 Comments »
Posted by terrepruitt on June 12, 2011
My Ten Minute Workout is done. I do believe that ten minutes is not that long and it can be done, but one does have to manage their time properly and I did not do that yesterday. I had plenty of time in which to do it, but I kept getting delayed. Also, I was sensing my hamstrings wanting a rest. I didn’t really think they NEEDED a rest, they are not injured or really sore, but I am aware of them when I get up. The Nia routine I did most of last week has a lot of bows in it. The name of the Nia routine is Passion and when the music is in fully swing it allows the passion of dance to be experienced and I have been taking my bows low. I am experiencing some soreness in my hamstrings.
But the main reason for me not doing my Ten Ten in Ten is my poor time management. Unless I am in a lot of pain and think that further movement will damage my muscle for me the best course of action is to work through it, even if I tone the volume of movement down. This workout MIGHT cause DOMS to be experienced and that is when you have to decide what it best for you.
How are you doing today?
Posted in Ten Minute Workout check-in | Tagged: Bow Stance, Dance Workout, Delayed Onset Muscle Soreness, DOMS, muscle pain, Muscle Soreness, Nia, Nia Dance, Nia Music, Nia routine, Nia Teacher, Nia workout, Passion, passion dance, passion of dance, poor time management, sore hamstrings, swing dance, ten minute workout | 4 Comments »
Posted by terrepruitt on June 11, 2011
This is a pretty common triceps exercise. I would bet that you have seen it even if you have not done it. It is often done with a dumbbell but for my Ten Minute Workout I opted for a resistance band on the BOSU. Since this workout is a timed ten minutes, it is best to set it up before you begin the ten minutes. As you can see in my picture in my Terre’s Ten Ten in Ten I have it all set up before hand. The resistance band is on the flat side on the BOSU. For this triceps kick back you stand on the band on the flat side of the BOSU. Your stance is hip width apart or whatever is comfortable to allow you to balance on the BOSU. Hold one end of the band in each hand. Crouch down a little: you are bent over a little bit – knees bent and back straight. Upper arms and elbows pull back behind your ribs. Cricket style. 🙂 (Your arms would be the cricket legs.) Then pull the band straightening your arms. Only the elbow joint moves. Everything else is stable and still.
You’ve done those before, huh? They are pretty common. We are just doing it a little different because of the BOSU and the band. So how was that? What questions come up when you do this exercise?
Posted in Ten Minute Workout (Posts) | Tagged: arm exercise, BOSU, dumbbells, resistance band, ten minute workout, Tricep exercise, triceps kick back | 4 Comments »
Posted by terrepruitt on June 10, 2011
I have a Nia Class today. So I am not sure if I will do myTen Minute Workout before or after. This “place holder” post. I have it post a few minutes after midnight so that my readers can comment. (hint, hint). I am going to do my Ten Ten in Ten. Whether you do it or not, share . . . .
This is where we can encourage others and find some encouragement ourselves.
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June 10, 2011 at 5:27 pm
Ok, if you read my reply to my friend’s comment you will know that I said I was going to do my workout then take a shower, then add to my post that I did my workout. But my plans just changed because just as I was finishing my workout my hubby called. So I didn’t answer (shhhh don’t tell) because I only had 26 second left. So I called him back and now we are on the phone so I am typing and talking at the same time.
It is starting to get hot in California and I am sweating. I was sweating before I started because I was cleaning, but now . . . ewwww.
Anyway . . . . TMI, huh? I did my workout. I think it might be getting easier because I am able to do more.
What about you, did you do your workout?
Posted in Ten Minute Workout check-in | Tagged: exercise encouragement, Ten exerciese, ten minute, ten minute workout | 5 Comments »
Posted by terrepruitt on June 9, 2011
Squats are good for the legs, especially glutes and quadriceps. There are a lot of ways to do a squat. For my ten minute workout we are just doing a non-fancy squat. The original design of this exercise in the workout is to do it on a BOSU. The rounded side of the BOSU is on the ground and you stand on the flat side. Adding the BOSU in the mix allows for more work to be required of the full leg and ankles. It is great balance practice. A squat is a lowering of the entire body as if you are going to sit down. Only lower down to about sitting-in-chair height. Butt “reaching” back for the “chair”. Then come back up to standing. For these squats have your feet from hip-joint-width to shoulder width apart.
I feel it is important for one to be able to sit and stand without having use your arms to support yourself. Squats are one way to ensure you can move up and down without help.
What do you want to know?
Posted in Ten Minute Workout (Posts) | Tagged: BOSU, butt exercises, glutes, hip width, leg exercise, Quadriceps, squats, ten minute workout, thigh exercises | 10 Comments »
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