Posts Tagged ‘working out’

1729859472415_vmOOfupW_l

I can do almost anything in 10 minutes health wise. Today I was thinking about my favorite cup of hot hot strong Irish tea, the kind that gets richer and yummier if it sits a bit then I reheat it. 10 minutes does it! SOooooo, feeling a bit more than lazy on a rainy Sunday I said, I need to exercise and feel totally unmotivated. Ever been there? Me too! lol…


 

This is my 10 minute challenge:


(Pick the area of focus you want, ARMS, LEGS etc)

ARMS (I do this now 2-3 times a week at home sometimes more)

Fill two milk jugs that you saved and are cleaned out with 2 – 5 – 10 pounds of water (tighten the lid to avoid catastrophic failure lol). Just weigh them on your bathroom scale

IF you have little barbell weights (I do) use these of course

While something you want done and need to wait for (cooking, my tea, washing or another time measured thing) for this amount of time, challenge yourself!

Bend over (slightly if you are new to this) and just lift. Do three sets of 10. Start with the smaller weight until it gets easier. This works out the arms.

Stand up, bend this weight towards your chest making sure you are standing up straight. Do the same number of sets/reps. This works out another part of your arms. This works out the bicep muscle and makes it stronger.

Another one would be kettle weights, dead lifting but that is not for beginners.


 

LEGS

Hold the counter top and do side and back kicks. Make SURE you have rubbery soles on so you don’t slip and break your face!

Do squats bending your knees feet parallel holding the counter top and moving up and down slowly. Do 10  and work up to three sets.


 

SHOULDERS and ARMS

Counter inclined pushups – lean into counter and do pushup at an angle to the counter top. 2 or 3 reps of 10.

Exercise may not now seem fun, especially if you are new like I am (again) but these tips may help you:

 

PUT ON MUSIC YOU LOVE! If you have one make small increment song lists (10 min, 20 min, 30 min and 45 min long) on an IPOD (you can get old used ones on Ebay if you are poor or budget constrained) or a cheapo MP3 player. Don’t know how to add songs? Ask your babysitter or a young neighbor. Teens are notorious for know techie things like this if you don’t. Can’t do that, put a record or CD and time two or 3 songs to this challenge. Set the timer on your microwave.

 

Don’t overdo at first! Injuring yourself can be discouraging and painful! Takes a long time to come back to square one so you want to avoid this. It is not the speed you travel (ie reps) but the journey to health that is important! It took a long time being sedentary to get where you are (me too) so it won’t take a day to get to where you want to be!

IF you can only do TEN then do that. Only able to do FIVE? Then do that. Can’t do that? Get into physical therapy on a doctors order so you can build up to that! There are no hopeless cases out there! I know I am not one!

I find everything gets soft and flabby (loose skin etc) with extreme weight loss that comes with weight loss surgery. Building muscle helps a variety of things and tones the muscle.

It’s hard at first but I know it gets easier! Let me know how it works out for you!~ Good luck if you are reading this!~

That is my ten minute challenge!