Daily Ten Minute Workouts

by Mariana Bozesan

In just ten minutes each day, you can add substantally to your strength, flexibility and cardiovascular health. The following menus offer a way fit exercise into your schedule and create a habit of exercising each day. For optimal results perform cardiovascular and flexibility training together in the same workout. As you build strength and endurance, add to your routine.

As you exercise, it is important to remember to breathe deeply. Your muscles need the oxygen.


Monday 10-Minute Workout
(Gluteus/Quadriceps/Triceps)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Make quarter-circles with your head. Start with your ear near your shoulder on one side, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat five to 10 times.


• Jog in place for one minute.

Cardio:

• Use a small step pedestal or sturdy chair and step up (one foot at a time), then down (one foot at a time) smoothly increasing your pace to a jogging motion. Repeat 15 reps. at three sets.

Strengthening:

• Seated Overhead (triceps): Sit in a sturdy chair – feet firmly planted on the ground. Grasp a dumbbell in both hands and carefully lifted overhead, keeping elbows slightly bent. Slowly bend your elbows and lower weight behind your head – hold for one second. Then carefully raise weight to starting position. Repeat 15 reps. at four sets.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Sit on the floor with legs extended in front of you. Bend one knee out to the side where your heal rest by your hip so that you are sitting in a runners stretch. Gently lower your back to the floor keeping your bent knee as close to the floor as possible. Hold this stretch for 30 seconds. Then repeat stretch on the opposite leg.

Tuesday 10-Minute Workout
(Back/Hamstrings/Shoulders)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Dance in place for one minute. Turn the music up loud, flail your arms and have fun with it!

Strengthening:

• Overhead press (shoulders): Sit in a sturdy chair. Use two dumbbells one in each hand. Make sure your back is straight and abs are tight. With bent elbows, hold dumbbells facing outward around ear level. In a smooth motion raise your arms over your head (arms should be parallel to floor) – hold for one minute – then slowly lower arms to starting position. Repeat 15 reps. at four sets.


• Inverse leg lifts (lower abdomen): Lie flat on your back with your legs lifted at a 90 degree angle. Gently raise your pelvis in a upward motion pointing your toes to the ceiling – hold for five seconds. Then gently lower yourself to beginning position. Repeat 10 reps. at four sets.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Ardha Matsyendrasana - The Half Twist Posture (lower back): Sit on the floor bending both knees. Slide your left foot under your right leg until left foot reaches right hip. Step the right foot over left leg with the right knee pointing straight up. Gently twist the torso to right placing the right palm on the floor. Place the left arm over the right knee further extending the torso right. Turn your head in the right direction. Hold this pose for one minute. Then counter twist with torso to the left. Right foot by left hip. Step left foot over right leg with left knee pointing straight up. Gently twist torso to the left placing left palm on floor. Placing right arm over left knee further extending the torso to the left. Turn head in left direction. Hold for one minute.

Wednesday 10-Minute Workout
(Biceps/Calves/Chest)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Jump in place while shaking your arms out in front of you then to your sides for 15 seconds.

Strengthening:

• One-Arm Curl (biceps): Sit in a sturdy chair – feet firmly on ground. Hold a dumbbell in one hand and raise forearm so that elbow is pressed against the inner thigh. Bring palm toward your chest – hold for one second – then in a controlled motion release to starting position. Repeat 15 rep. at four sets.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Supta Padangusthasana - Reclining Big Toe Pose (calves, hamstrings, hips and groin): Lie supine (on back) on the floor. Legs must be strongly extended – using a long scarf or strap grasp it at both ends – secure around the arch of your right foot. Then slowly raise leg to a 90 degree angle – hold it for one minute. As you’re holding walk hands up strap until arms are fully extended. As you fill comfortable pull the foot closer to the head – hold 30 seconds then slowly lower leg to starting position. Perform stretch on opposite leg.

Thursday 10-Minute Workout
(Gluteus/Quadriceps/Triceps)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Sprint to the end of the hallway and back raising your knees as high as you can while extending your arms in a forward and backward motion with a bent elbow. Repeat this exercise for one minute.

Strengthening:

• Dip (triceps): Sit on the floor with arms behind you about 12 inches apart - palms flat with bent elbows and fingers facing toward your body. Gently raise your body with your palms and feet as support – hold for one second. Then gently lowering your body but your buttocks should not touch the floor until set is completed. Repeat 10 reps. at four sets.


• Leg lifts (lower abdomen): Lie flat on your back with your legs extended straight out – lift legs to a 90 degree angle – hold for 30 seconds. Then release hold slowly lowering legs in a controlled movement right above ground level – hold for 30 seconds. Then slowly raise legs in a controlled fashion to a 90 degree angle again – hold for 30 seconds. Repeat 15 reps. at three sets.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Moving Child’s Pose (back, hips, thighs, ankles): (a) Kneel on all fours slightly arching the lower back. Palms lying flat with knees positioned under hips. Slightly raise the back into a cat position – tip pelvis forward forming a slight arch in the stomach – inhale as you move your pelvis forward. Lower back to the starting position. (b) Kneel on your knees. Exhale and tuck your chin to your chest while lowering your torso between your thighs - keep palms face up on the floor while resting your buttocks on your heels. Your forehead should be gently placed on the floor. Continue between steps (a) and (b) for three reps.

Friday 10-Minute Workout
(Back/Hamstrings/Shoulders)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Jump rope in place for two minutes.

Strengthening:

• Lying Lateral Raise (shoulders): Lie on your right side. Right arm bent supporting the head. Dumbbell in left hand fully extended so that the arm is in line with shoulder. Gently lowering dumbbell to the side. Continue 12 reps at four sets on each side.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Bharadvaja's Twist (lower back, spine and abdomen): Sit with your leg straight out in front of you. Shift onto right buttocks, bend your knees. Then lift buttocks and slowly reposition it to rest evenly on or hover over the soles of your feet. Gently twist your torso to the right side placing both hands (and palms) on the floor next to your right thigh. Then softly counter twist to the left side placing both hands and palms near your left thigh. Hold this pose for one minute on both sides.

Saturday 10-Minute Workout
(Biceps/Calves/Chest)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Arm Circles (arms and chest): Start with your arms at your sides - fists clinched. Continue to keep arms at your side, swing your arms in a clock-wise motion for 10 reps, then in a counter-clockwise motion for another 10 reps.

Strengthening:

• Seated Curl (biceps): Sit on the edge of a sturdy chair. Two dumbbells – one in each hand - palms facing upward parallel with the thigh. Curl dumbbells up towards biceps (extend to 90 degrees) - hold for one second. Return to starting position. Repeat 15 reps. at four sets.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Dhanurasana - Bow Pose (chest, back, abdomen, ankles, groin): Lie on your stomach with knees bent in a 90 degree angle with soles of feet facing ceiling. Exhale stretching heels close to your buttock bring back your hand to grasp ankles lengthening the pull to the buttocks as far as you can. Hold pose for 30 seconds – continue breathing throughout hold.

Sunday
Celebrate!! You have just completed a week’s worth of extensive exercise. Do something very special for yourself!! And get some rest – this is the first week of the rest of your life!