10 minutes and 13 seconds of PURE FITNESS
10 minute workouts, intensity
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The day I left for a conference in Stamford, Connecticut I felt like I barely had time to brush my teeth let alone get a workout in. I knew I had to move because I was about to sit on a train for 3 hours to essentially sit on my butt for the better part of two straight days.
Which I did.
I was stressed out, due not having to travel much since our boys came into the world, and I felt like a fish out of water as I packed at 4:30 am before I hit the road for my first client of the day. I must have checked my bags 20 times and still managed to panic half way to my clients house because I couldn’t remember where I put my train tickets.
Well - let’s just say they were right where I put them…in my bag!
While at my friend Gil Cohen’s Personal Training studio I forced myself to get one last workout in before I left knowing I would feel better after.
The entire workout took me 10 minutes and 13 seconds and here is what I did:
1.) Front Squats
2.) Pull ups
3.) Dips
My reps were 21 of each, followed by 15 of each and then I finished with 9 of each exercise. I did this in a circuit as fast as I could. Relative intensity kicked in and before I knew it I was performing my last 2 dips…thank GOD!
All of these exercises can be modified and they can all be done to YOUR personal relative intensity.
You can get a great workout in 10 minutes…especially when the alternative is to do nothing at all.
If you haven’t tried it yet - head on over to my site and give it a whirl. My 10 minute workouts are updated every single month along with new exercises, recipes, audios, articles, tips and more!
Take 10 minutes. Workout. Win.
Dave
www.homeofficeworkouts.com
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on 9/23/2008
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7.1
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Go Heavy...go on VACATION!
workouts, quick workouts, intensity, front squat, farmers walk
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Squat and walk your way to a great workout. Leaving for vacation I wanted to get in my whole body just one more time. I am looking forward to a week off from my workouts to enjoy water skiing, swimming and “hanging out” with my wife Andrea and my two boys Trevor and Andrew.
Here is the workout:
Front Squats - 10 Reps
Farmers Walk - to failure
6 rounds of this left me absolutley exhausted!
This was my first weighted squat since my knee surgery in March so I went a bit light at 95 pounds for the front squats. The farmers walk I used 100 pound dumbbells. Take the least amount of rest between sets as you can (even though your going heavy).
Enjoy this workout and enjoy your next week!
Go heavy. Walk heavy. Win.
Dave
www.homeofficeworkouts.com
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on 8/2/2008
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4.1
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Every BODY loves a quickie...
workout, intensity, quick workouts, fitness
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If you want maximal Calorie burn in a short amount of time try this workout:
Run/fast walk 1 minute
Push ups 10 Repetitions
Repeat for 10 rounds.
Run or fast walk to an intensity of an 8 on a scale of 1 - 10. Take what your body will give you.
For your push ups...you can perform these however you want and to your own ability level.
Examples:
Hands on the floor
Hands against the wall
Hands on a bench or the sides of a couch.
Alternating hand position with each rep.
Alternating foot position with each rep.
Feet elevated on a chair or bench
Single leg push ups
Hands on push up bars
...I think you get the idea!
Have fun. Mix it up. Get in Shape.
Dave
www.homeofficeworkouts.com
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on 7/1/2008
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6.2
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Another quick...But killer workout!
workouts, intensity
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Dumbbell/Med Ball Series
20 reps each for time!
Use a 5-10 pound dumbbell or medicine ball.
If you are looking for intensity a have little time for workouts try this on for size.
• Front Squat (weight in front, under chin)
• Chest Press
• Front Squat/Chest Press
• Step Touch (weight stays down, arms straight)
• Overhead Press
• Step touch/overhead press
• Alternating Lateral lunge (keep your chest up)
• Upright Row (lead with your elbows)
• Alt. Lateral Lunge/upright row
• Alt. Big Step (almost a lunge, just not as deep)
• Twist (Stay compact and don’t twist “big”)
• Alt. Big Step/twist
• Sumo Squat (legs out wider than normal squat, toes out a bit)
• Scoop (as if you are throwing the weight above you – put on the brakes)
• Sumo Squat/scoop
Heart rate + every major muscle group you can think of!
Enjoy!
Dave
www.homeofficeworkouts.com
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on 6/24/2008
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4.9
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Weight Loss...It's All Relative
10 minute workouts, exercise, weight loss, intensity
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My 10 minute Whole Body Workouts are not easy. They are not supposed to be.
Comments I often get are “there is no way I can perform the exercises in those workouts” or “I will probably only be able to each exercise once in 10 minutes”.
Another terrific attribute to this system is RELATIVE INTENSITY.
Everyone, and I mean everyone is at a different ability level and fitness level.
Some are stronger.
Some have never exercised regularly.
Some don’t have much stamina.
Some feel like they need to lose weight before they can exercise.
Somedays we feel great…somedays not so much.
Etc.
It doesn’t matter. Why? Because every exercise can be modified to be more difficult or much easier.
The days you feel like a million bucks…you might get 4 or even five rounds done in 10 minutes.
The days you don’t you may only complete 3. You take what your body will give you.
Here’s a bit of advice that was given to me along time ago -
“Before you can be great at anything you first have to be good. Before you can be good you have to start!”
Can you do 4 exercises, 10 repetitions each, and then repeat that for 10 minutes at your personal best effort?
I bet you can.
Dave
www.homeofficeworkouts.com
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on 6/12/2008
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7
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