10 minute fitness training program: first week Day 3
Hi!
I am still keeping the faith, how about you?
If you are reading this, it hopefully means you are also staying with the program.
Here is another 10 minute program which I have just finished, hair still wet from the shower & feeling satisfied with myself.
For equipment: see earlier posts, just weights, but I have put on my new hot pink running pants, making me feel very....yeah, sporty and fit. (haha, the things we do to fool ourselves....I don't look like the girl in the picture, but I can make myself believe I almost do).
Ready to go?
Music today: Sweden Rocks!
Abba's What's the name of the game
Roxette's Listen to your heart
Zara Larsson's Lush life
1. Twenty flat-out crunches: lie flat on your back with legs straight. Without coming all the way up with your upper body, extend your arms with the weights as far in the direction of your toes as you can come. Hold on for 5 seconds. This will already get you the first 2 minutes and does not sound like much or even feel like much in the beginning, but your abs and arms will start feeling it, I promise.
2. Pike push-ups: only 10 of these thank god because they suck. Start in the Dog Face Down position: on hands and balls of feet with your butt straight up and arms and legs straight so that you form a triangle with the floor. Now try to do pushups, meaning try to get your head to the floor by bending your arms. Yeaaaa..... good luck with this one. Not my favorite, really challenging. Haven't managed to get my head to actually touch the floor yet, but I am working on it :).
3. Twenty one-legged squats: self-explanatory, well :) Just a squat but stick out one leg to the front. Good for the quads. If you bring up your arms with the weights while going down you will also work your arm muscles (mostly the shoulders).
4. Twenty Bridges with one leg extended: Lie on your back with your knees bent at a 90 degree angle. Lift up your hips until your body is a straight line down to the knees, now extend one leg. Alternate legs. Ab exercise but also uses the hip flexor muscle.
5. Fifty Mountain Climbers: Start in a full push-up position (so not the knee push-up version). Bring one leg forward under your chest. While still balancing on your straight arms and one foot, hop the front leg backward to its original position and bring the other leg forward. A little tricky at first but you'll get the hang of it. Really gets the heart rate up.
6. Fifty one-legged deadlifts: Stand up straight. Extend one leg completely backwards while leaning your upper body forward. Bring the leg back to standing position. Alternate legs.
7. Twenty forward lunges combined with an arm exercise. I did 10 with an overhead arm press and 10 with a lateral lift. Another good one is holding on to both weights at the same time, stretching your arms out in front of you, then pressing them straight up while stepping forwards, bringing them back over your shoulders to your back while stepping back, pressing upwards again to over your head while stepping forwards with the other leg and with the last step back, bringing your arms back down to the original position straight in front of your chest.
8. Twenty toe touches: lie on your back and extend your legs straight up. Trie touching your toes while alternating arms, keeping the legs as straight as possible.
9. Forty Rover's revenge with weights: get down on your hands and knees. Lift up one leg to the side with the knee bent at a 90 degree angle (much as dogs do when they leave a scent behind). Don't hurry, make each move count. Do 10 on each side, then repeat.
That was it! Only nine exercises because the first one already takes 2 minutes. Don't forget to stretch.
Funny but maintaining this blog really makes it easier for me to stick to the program. Post a comment to let me know how I am doing!
I am still keeping the faith, how about you?
If you are reading this, it hopefully means you are also staying with the program.
Here is another 10 minute program which I have just finished, hair still wet from the shower & feeling satisfied with myself.
For equipment: see earlier posts, just weights, but I have put on my new hot pink running pants, making me feel very....yeah, sporty and fit. (haha, the things we do to fool ourselves....I don't look like the girl in the picture, but I can make myself believe I almost do).
Ready to go?
Music today: Sweden Rocks!
Abba's What's the name of the game
Roxette's Listen to your heart
Zara Larsson's Lush life
1. Twenty flat-out crunches: lie flat on your back with legs straight. Without coming all the way up with your upper body, extend your arms with the weights as far in the direction of your toes as you can come. Hold on for 5 seconds. This will already get you the first 2 minutes and does not sound like much or even feel like much in the beginning, but your abs and arms will start feeling it, I promise.
2. Pike push-ups: only 10 of these thank god because they suck. Start in the Dog Face Down position: on hands and balls of feet with your butt straight up and arms and legs straight so that you form a triangle with the floor. Now try to do pushups, meaning try to get your head to the floor by bending your arms. Yeaaaa..... good luck with this one. Not my favorite, really challenging. Haven't managed to get my head to actually touch the floor yet, but I am working on it :).
tripleclicks.com3. Twenty one-legged squats: self-explanatory, well :) Just a squat but stick out one leg to the front. Good for the quads. If you bring up your arms with the weights while going down you will also work your arm muscles (mostly the shoulders).
4. Twenty Bridges with one leg extended: Lie on your back with your knees bent at a 90 degree angle. Lift up your hips until your body is a straight line down to the knees, now extend one leg. Alternate legs. Ab exercise but also uses the hip flexor muscle.
5. Fifty Mountain Climbers: Start in a full push-up position (so not the knee push-up version). Bring one leg forward under your chest. While still balancing on your straight arms and one foot, hop the front leg backward to its original position and bring the other leg forward. A little tricky at first but you'll get the hang of it. Really gets the heart rate up.
6. Fifty one-legged deadlifts: Stand up straight. Extend one leg completely backwards while leaning your upper body forward. Bring the leg back to standing position. Alternate legs.
7. Twenty forward lunges combined with an arm exercise. I did 10 with an overhead arm press and 10 with a lateral lift. Another good one is holding on to both weights at the same time, stretching your arms out in front of you, then pressing them straight up while stepping forwards, bringing them back over your shoulders to your back while stepping back, pressing upwards again to over your head while stepping forwards with the other leg and with the last step back, bringing your arms back down to the original position straight in front of your chest.
8. Twenty toe touches: lie on your back and extend your legs straight up. Trie touching your toes while alternating arms, keeping the legs as straight as possible.
9. Forty Rover's revenge with weights: get down on your hands and knees. Lift up one leg to the side with the knee bent at a 90 degree angle (much as dogs do when they leave a scent behind). Don't hurry, make each move count. Do 10 on each side, then repeat.
That was it! Only nine exercises because the first one already takes 2 minutes. Don't forget to stretch.
Funny but maintaining this blog really makes it easier for me to stick to the program. Post a comment to let me know how I am doing!
Comments
Post a Comment