Occasionally you get in a really great “grooving” mode. You’ve been rocking your workouts and your food and are feeling like you’re in the game with a ton of points on the board, and you think perhaps you can sit back and take a breather.
Guess what: Now is the best time to pump out a nice, easy 10 minute workout.
By “nice and easy” I mean a little stretch, a little strength, and voilà — finito!
I’d rather see you do a nice & easy workout than sitting back on your laurels and skipping the workout. Here’s why…
Following through on the habit of doing your 10-minute workouts is one of the main reasons you will be successful in fat loss.
Often we think that the amount of effort we put into our diet and exercise is what matters. While effort does make a great leap forward in our success, it’s the consistency and commitment to the program that actually maintains fat loss over the long haul.
Just when you’re thinking you’re “doing pretty good,” it’s the exact right time to step in and keep going forward. Maybe you give yourself a bit of a break by doing a lighter workout. But new habits only work if you continue to do them.
Imagine if you were like, “Hey, my teeth are feeling pretty clean so I’m gonna skip my 2 minute twice daily brushing for a while.” Well, it would take awhile before your teeth started rotting, but your breath would stink pretty much right away, right?
So maybe that analogy is a little bit gross. But seriously, it works this way with your 10-minute workouts. You could skip it because you’re doing so well and have lost weight and fat and it would take a while before you gained 5-10 pounds back, but you would feel less productive pretty much right away. Then you might feel like you could slide on your food too, and then the next day you might skip another workout, and then another…and then gaining 5 pounds back isn’t that far away.
This workout is for when you’re on a roll. When you wanna take it easy but you also want to follow through on your commitment to moving with a 10-minute workout. It’s also a great workout for when you’re feeling sore and just need a down day with a less intense burst.
Have fun! Lemme know if you’ve been on a roll lately…I’d love to hear about it.
Exercises in this Workout
Sun Salutations: Inhale deeply and bring your arms up above your head with your feet together. Take a deep exhale (6 counts) and lower your arms to the floor letting your body fall forward at the hips. Take another inhale and come halfway up, keeping your back straight. Exhale again and lower your hands to the floor stepping your feet back behind you into plank position. Lower yourself down, keeping your arms close by your sides, abs pulled in and lowering to your knees first if needed. Inhale and lift your torso off the ground, arching your back and using your arms lightly to lift you up. Keep your legs on the floor unless you feel comfortable lifting your thighs off the ground with your toes still planted on the floor. Take another exhale and push back with your arms, lifting your butt towards the ceiling but pushing your heels into the ground for downward-facing dog. Step one foot forward, then the other, and roll up to your starting position. Then begin again. Each repetition of this sequence should take between 30-45 seconds, so move slowly and mindfully with your breath as you do it.
Push ups: Start in a plank position and lower yourself down toward the ground, keeping your body straight, and your abs pulled in. If you need to, keep your knees on the ground. Raise yourself back up to a full plank position.
Squats: With your feet hip width apart, lower yourself into a sit-down position. When bending your knees, keep them forward and make sure they don’t go over past your toes. Raise yourself back up to standing and repeat.
Crunches: Start on your back with your knees bent and your hands behind your head. Pull your abs in tight and lift your shoulders off the ground. Make sure to lift from your abdominals and don’t pull on your neck while lifting. Lower yourself to the ground and repeat.