Wednesday, June 20, 2012

How to do short home workouts that actually work



Here are the list of exercises and timed-interval details on this 10-minute home workout: Dirty Thirty Strength Training and Cardio Interval.

For this workout, there are a total of 4 exercises to be performed at maximum effort with little to no rest for 30 seconds each. You can perform the workout as one giant-set or you can break it up into a super-set.

Giant-set means you will perform each exercise (all 4 exercises) listed in the order below back-to-back and repeat it 5 rounds for a total of 10 minutes.

Super-set means you will perform only the first 2 exercises back-to-back for 5 rounds before quickly moving into the next 2 exercises for 5 rounds.

Always remember to start slow, warm up with the modified moves, get familiar with the exercises, and build an aerobic base before moving in full speed ahead. This will help you prevent injuries.

Also, once you’re familiar with this workout and feel the need to advance, go ahead and mix and match the moves. Or change up the interval time. Example: Instead of a 30second–30second interval as suggested below, try 30s–60s or 60s–60s. :)

30 seconds – Skater glide lunge
30 seconds – Pushup jump jack with knee elbow tuck

30 seconds – Skater jump-turn burpee
30 seconds – Side plank hip abduction (15 seconds each side)


Having no access to equipment or memberships shouldn't prevent you from getting in shape. You have the weight of your own body… so let’s use it!

Since exercise is so important, you need to find exercises that are effective, time-efficient and do not require any equipment so you can workout anytime, anywhere! This is why short home workouts have become so popular.

Can't make it to the gym? We have 10-minute home workouts that you can do anywhere, no equipment needed.

Don't have a lot of time? Give us a mere 10 minutes 3-5 times a week, and we'll hit all the major muscles of your body. You can build strength and endurance, raise your metabolism, burn body fat and increase your overall energy level; this will help lift your mood, affect your ability to think clearly and make better decisions.

You can truly workout less and achieve more. Many people believe that if a program is not complicated it will not work. But that is simply not the case. In order to maximize your 10-minute home workouts, you have to focus on exercises that work the most muscle groups in the most effective manner.


P.S. If you want to revisit any of our other 10-minute home workouts, you can find them here in the "Food & Fitnesssection on the site. (See top bar.)

— Courtesy of WOW with Penny (Workout Of the Week with Penny) ;)

Tuesday, June 12, 2012

Freestyle Martial Arts (Karate) Routine - Penny Phang



Martial Arts, anyone? LOL. People often ask me what kind of black belts I have. I tell them Karate: Shito-ryu, Kenpo and freestyle. What does that look like?

Here's a blast from the not-too-distant-past; one of my freestyle martial arts routine with a mix of different Karate styles: Shito-ryu, Kenpo, Shotokan. And just for kicks (pun intended), I even added a little Wushu... just for you... lol ;)

Wednesday, June 6, 2012

A Little Inspiration on The Paradox of Life




I've been receiving emails from readers/viewers addressing similar concerns in regards to the uncertainties about life in general...

You could be up one year, and down the next; win big and then lose it all; feel empowered one day and suddenly, defeated. It's enlightening! Unsettling! Humbling! Frustrating! Rewarding! So you wonder: Which is it?

More and more, the emails are requesting for some insight or inspiration to move toward a positive shift in perception. I feel this topic could be of interest to many people, so rather than reply to each person individually, I've decided to address it by sharing my thoughts and advice in this short video.

Know that life is indeed a paradox and you shouldn't be so hard on yourself. Understand this and it could help you make a shift in perception that could very well propel you towards a more empowering life — one of benevolent acceptance, profound peace and inspired actions.


Tuesday, June 5, 2012

How many calories does YOUR body use per day?


Your body uses energy all day long: to breathe, think, move, and even to sit around and do nothing. The BMR Calculator will calculate your Basal Metabolic Rate (BMR); the number of calories your body uses just to stay alive (at resting state).

Because your BMR decreases as you age, it becomes harder to eat whatever you want and stay slim. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, working against your health and fitness efforts.

However, a regular routine of cardiovascular exercise and strength training can increase your BMR, improving your health and fitness even when your body's ability to burn energy gradually slows down.

So find out the number of calories your body uses per day at resting state. Calculate your BMR here by entering your height, weight, age and gender.

Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris Benedict Equation. This will give you an idea of how much calories to consume per day to maintain your current weight, or to lose or gain weight.