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Exuberant

10 Minute Workout

The 10 Minute workout has been designed to help you to exercise a little more and make improvements to your health and fitness.  It’s a great way to fit exercise into your busy day and because it requires no gym equipment you can do this in your home.

This is a 10 Minute work out that you can do at home at any time of the day, whether in the morning before work or school, at lunchtime or in the evening.  The great thing about this workout is that you don’t need much equipment.   In fact all you need is some space, a matted or carpet area, a stopwatch or clock with a second hand and a bottle of water.  That’s it.

There are two versions of this workout which are a low impact and high impact version.  The videos below show exercises for each version.  The low impact version is slightly easier than the high impact version to complete.

It’s best to complete a short warm up and stretch before the routine.  There are 6 exercises to learn for each version. Each exercise is performed for 1 minute followed by a 30 second rest before starting the next.  Once you complete all reps of a particular exercise you can note down the results in the results table provided at the bottom of this blog.

http://youtu.be/OCkBNxD0Ri0

http://youtu.be/TJ7euKZYHBE

After watching the videos, choose either the low impact or high impact workout depending upon your own fitness levels.  Now you know the exercises try to complete as many reps as possible in each minute, don’t worry if you stop and start during the minute, just count the total reps.  For the plank if you have to stop and start a few times in the minute, just log down how many attempts you had in total. The aim for the plank is to do one full rep for the whole minute. You are aiming to increase the reps in all other exercises.

Try to complete the workout twice a day over 5 days and chart your progress for motivation.

10 Min Workout 01 Low Impact PDF or 10 Min Workout 01 High Impact PDF

10 Min Workout 01 Low Impact xlsx or 10 Min Workout 01 High Impact xlsx

BMI: Your Body Mass Index (BMI) can be used as a rough guide on whether you are under or overweight.  As there is no account for muscle mass, healthy muscle tone may tip you into the overweight or obese category.  It is for that reason that body fat percentage should be calculated and monitored with BMI and weight.

To calculate your BMI, you will need your height in metres and your weight in KG.  The ideal range is between 18.5 – 24.99 which comes from the following calculation.

Weight(Kg) ÷ Height(M)²

eg. For a person weighing 75kg with a height of 1.73 metres, you would use the following calculation.

75kg ÷ [1.73m x 1.73m] = 25.1 BMI (Over weight)

The chart below is a quick reference guide for your BMI.

 

BMI Chart

 

Body Fat%: Body fat is a necessity for our body.  It helps to keep us warm in those winter months, protects our organs and also is a great source of energy for daily living or exercise.

The chart below shows where your healthy range should be depending upon your sex and age.

 

Body Fat Chart

 

Remember…

Feel good, feel exuberant.

PS.

For training tips, nutrition and supplement advice please see the guides on our website. You can also benefit by joining the facebook and twitter pages to get updates on our latest blogs and for your chance to receive special offers.

A great way to kickstart that new lifestyle change is to cleanse the body from the inside with a healthy starter 10 day detox from Nature’s Sunshine.

Exuberant Fitness, personal training Manchester.

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