10 minute workout #9 “Band Together”
I am making these workouts for all of the adult volleyball people for Blue Fish Bowl Volleyball Club.
Anyone can try these 10 minute workouts 3 times a week and you will see a difference. The effort needs to be there. Go as fast as you can for 20 seconds and then rest 10 seconds. Please be safe and have Doctor approval.
1. Star jumps with bands on hands and feet.
2. Side to side shuffle with band around feet. 6 feet back and forth
3. Jack push-ups with bands
4. V sit up with straight legs and medicine ball (in your hands)
5. Star jumps with bands on hands and feet.
6. Side to side shuffle with band around feet. 6 feet back and forth
7. Jack push-ups with bands
8. V sit up with straight legs and medicine ball (in your hands)
1 minute rest and then repeat the above 8 exercises but without any bands.
Challenging and fun!
My husband wanting me to add my picture to this one. These workouts really work
10 minute workout #8
Try these 10 minute workouts 3 times a week and you will see a difference. The effort needs to be there. Go as fast as you can for 20 seconds and then rest 10 seconds. Please be safe and have Doctor approval.
1. Diamond push-ups (tricep push-ups)
2. Mountain climbers
3. Wide hands push-ups
4. Mountain climbers
5. Diamond push-ups
6. Mountain climbers
7. Wide hands push-ups
8. Mountain climber
1 minute rest and then repeat the above 8 exercises.
Cathe bootcamp + muscle endurance
Cathe Friedrich DVD videos have been around since the 90′s. She has 57 videos that include 117 workouts. You will need equipment such as; mini step, a barbell, a set of moderate weight hand weights and medicine balls. Her workouts are from intermediate to advance. Most of the DVDs let you design your own workout. I like her cuing and her technique is excellent to model.
I have done the Cathe bootcamp +muscle endurance. It is very good, but I got a bit bored with it after awhile. (Due to the fact I only had a couple of DVDs). I think she is an excellent trainer. I believe that the programs such as Chalene Extreme, P90X, P90X plus, Insanity, and Asylum etc. etc. have a bigger advantage for most people. The programs are set up for you and it comes with a nutrition guide. It puts into place periodization training, which is extremely important. Moreover, you will get support through any of the Beachbody programs that you will not get with many other programs.
Lastly, if you have a very good understanding of strength and conditioning, than Cathe’s DVDs is an excellent choice. If you prefer to not do any of the planning, than the Beachbody programs are better.
I can not forget about the aerobic athletic people.
I hope this is useful!
When designing a program for yourself or others you must develop the program for the individual doing it. Unfortunately, many coaches and athletes often use program that successful coaches and athletes have used. This is a mistake. You should carefully consider the strength and weaknesses on the individual doing the program. If you do not you could potentially set up a program that could hurt yourself or others.
What should you do? Evaluate factors related to aerobic endurance performance and then set up the program. For example; athletes with poor exercise economy would do interval training focusing on technique with long resting periods; this will also improve your VO2 max. There are other athletes (those long slow distance runners) who need to increase their lactate threshold through high intensity training.
Enough of the science, below I will give an example of aerobic Exercise Progression.
Example 1.
Week 1: four times per week at an intensity of 70-85 percent of target heart rate (THR) for 40 minutes. (Max heart rate is 220-age).
Week 2: five times a week at an intensity of 70-85% THR for 45 minutes.
Week 3: Three times per week at an intensity of 70-85% THR for 40 minutes, one time per week for 50 minutes at 60% to 75% THR.
Week 4: Four times per week at an intensity of 70-80% THR for 45 minutes, one time per week for 55 minutes at 60-75% THR.
Example 2.
Week 1: three times per week at an intensity of 60-70% THR for 30 minutes
Week 2: Four times per week at an intensity of 60-70% THR for 35 minutes.
Week 3: Three times per week at an intensity of 65-75% THR for 30 minutes
Week 4: Four times per week at an intensity of 65% to 70% for 35 minutes.
Week 5: Three times per week at an intensity of 70-75% THR for 30 minutes.
There is no difference in training men and women.
( Boutcher, M.R., R.L. Seip, Svedenhag. J “Endurance in Sport” 1992)
10 minute workout #5
Please get doctor approval and be safe.
All exercises are 20 seconds on and 10 seconds off. Do as many reps as possible in the 20 seconds.
1. Forward and back lunges with same leg
2. Scissor plyos
3.Side plank with upper leg up with toe down
4. Side to side jumping with 2 feet. (skier)
5. Forward and back lunges with same leg
6. Scissor Plyos
7. Side Plank with upper leg up and with toe down
8. Side to side jumping with 2 feet (skiier)
Rest 60 seconds and then repeat
Activity during Rest
I talked about light Yoga as an active rest activity. Because stretching and some light contractions. This allows the muscles to relax and restores energy. Engaging in aerobic activity at approximately 20%V (very low intensity) while recovering between high intensity training days will impact performance more than stretching and complete rest day.
Stretching does help if the muscles can reach their anatomical length . This will allow the muscles to recover. However, stretching exercise should address the muscles being used. You should stretch after each workout.
#4 10 minute workout
Make sure you have a doctor’s approval to exercise.
All exercises are 20 seconds (doing as many as you can) and then rest 10 seconds.
1. Pogo jumps
2. Incline Push ups with feet on bench, chair, or stability ball.
3. Jump on low box or step. (only about 6-10 inches).
4. Incline push ups
5.Pogo Jumps
6. Incline push ups
7. Jump on low box or step.
8. Incline push up.
Rest for 60 seconds and then repeat 1 more time.
Always feel free to adapt exercise to your level.
10 minute workouts
Starting today I will write seven 10 minute workouts/week.
Lower body Fat Burner.
We have a lot of interested people who want to give it a try. However, they have very little time.
These workouts will be at a high intensity however, feel free to listen to your body and be safe.
All exercise should be done for 20 seconds with a ten second rest. You should try to do as many as you can with the correct form. Form is extremely important. Never have your front knee in front of your foot. Goal is to get your leg to a 90 degree angle and sit back taking stress off your knee.
1. Waking Lunges (Front foot steps forward, alternate feet)
2. Reverse Lunges (Step backwards)
3. Drop Lunges (back foot crosses behind front leg)
4 Jumping Jacks
5.Walking lunges
6. Reverse lunges
7. Drop lunges
8.Jumping Jacks.
Rest for 60 seconds and then repeat. Be sure to put on some good music.
Resistance Training Improves Bone Health
Resistance exercise is beneficial for all ages. This includes improvements in musculoskeletal health and self-image confidence as well as in sport performance. Moreover, it can reduce the risk of sport related injuries and in seniors it can promote independent living.
There is no difference in the training of a male volleyball player compared to a female volleyball player. The difference in the athletes are that men tend to be heavier and with less body fat than the women. Women can increase their strength at the same rate as men or faster. Although the total gains in strength are often greater for men, relative increases are about the same or greater in women.
As we age certain things happen to our bodies. Decreases in; muscular strength, power, muscular endurance, muscle mass, muscle fiber size, muscular metabolic capacity, resting metabolic rate, bone mineral density and physical function. What increases is body fat. Sounds wonderful! (No, just kidding). We can certainly decide to slow down the clock through resistance training. Here is what resistance training increases; muscular strength, power, muscular endurance, muscle mass, muscle fiber size, muscular metabolic capacity, resting metabolic rate, bone mineral density and physical function. It also decreases body fat.
You should do resistance exercises all of your life if you want these benefits. However, seniors have to be very aware of the do s and don’ts.
1. See doctor first. Make sure you are healthy to start
2. Warm up 5-10 minutes with moderate intensity aerobic activity and calisthenics.
3. Perform static stretching exercises before and after each training session.
4. Use resistance that does not overwork the musculoskeletal system. Heavy weighted squats for example.
5. Avoid performing the Valsalva maneuver. (The short holding of breath).
6. Perform all exercises within a range of motion that is pain free.
7. Receive proper instruction from a qualified instructor. (Technique is very important)
Have a great day!
Priority Question
When I was in 5th grade. I remember my teacher asking the class, “If you could have one thing, money or health what would you choose. I remember my answer; it seemed rather easy for me to decide. I chose “Health”; it seemed to me at the time that you couldn’t enjoy your money if you did not have your health. I know this may seem rather simplified, but I still feel the same. I understand that money does play a role (medical care, purchasing good foods, and living in a decent place etc.) but there are things you can do that do not cost a lot of money).
Is health and fitness important to you? You do not necessarily need to get a personal trainer and a massage therapist. You can information on the web as well as purchase fantastic science based work out DVD’s. You can substitute bands for weights, a steady chair or steps in your house and numerous other things you might think of. If you do not have any equipment a good way to start is with some good resistance training exercise called push-ups. I love these, because they are a total body exercise. If you do the push up properly, it means that you are strong from your shoulder, pectorals, back, core, and basically your whole lower posterior chain. (Yes even your quads). There are so many variations. You can do push ups with one leg up in the air, add a weight on your with a weighted backpack (I am sure you have books in the house), or put your feet on a chair or stability ball. You can also change hand positions. Go for reps and you will see your body change. You will get stronger. Try 10 sets of 10.
Like a lot of people today, I try to save money where I can. I do not belong to a gym, but I do buy at home fitness products. I used to go get a massage once a month, now I roll out. I purchase only exercise equipment that I will use for many years. I do purchase all my equipment from Perform Better and always look for specials.
Health and fitness is always going to be my priority and I find it to be helpful in coping with stress and anything else that comes my way.
