Tuesday, January 24, 2012

10-Minute Home Workout Series 8: Furious Fives



10 Minutes a Day—Get More Energy, Lift Your Mood. 

If you think only epic routines produce results, think again. Research suggests that brief activity bursts can pay off big. Researchers at Northern Arizona University asked 21 college students to rate their vigor, fatigue, and mood before—and shortly after—cycling for 10, 20, and 30 minutes.

Though each produce beneficial results, however, after 10 minutes on a stationary bike, their energy and mood improved considerably. The 20-minute workout provided only a tiny boost over the 10-minute lift; by 30 minutes, energy levels and mood had fallen slightly below the 10-minute peak.

Since 10 minutes can give you a good boost, why not make the most of it? Learn to maximize your 10 minutes a day with this home workout. Join the Wellness Movement! Start here, right now, with Furious Fives. No equipment needed! :) 

Here is the list of exercises for this workout (in order):

Wide squat jump
Cue: Keep your feet double shoulder-width apart, toes angled out at 45 degree.

Dive push-up 
Cue: As you lower yourself to move forward, be sure to dive head first, followed by nose, chin, then, chest.

Hit the deck (with 4 mountain climbers)
Cue: Try not to dip at the hips or curve your back too much when you push yourself off the ground.

Seated knee tucks
Cue: Keep your chest out and back neutral. Really focus on moving with control and not with momentum.

Seated knee tuck twist
Cue: Be sure to really contract your abs when you twist your body to bring your elbow to the opposite knee.

There are 5 moves in total. Perform 5 reps for each move in the order listed above to complete one set. The goal here is to complete 5 sets in total within 5 minutes. Take a short break and repeat it again. Time yourself and see if you can beat your own time. It doesn't matter how you do, as long as you're doing your best, you will get better. 

Practice each move to ensure you can execute with proper form before rushing full speed ahead; this is very important in preventing injuries. Always perform an overall body warm-up before beginning any workout; you can jog on the spot or do jump jacks for a few minutes. You can even run through the entire workout once or twice in slow motion.

Don't hesitate to use the modified version of each move. We all have to start somewhere... so start smart, and do it right, right from the start. Start small, start slow and move in from there... your body will have a chance to adapt and you will get stronger! Adopting this slow and steady approach will get you further—faster!

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