Monday, August 3, 2015

The 10-20-30-40-50 Workout

 
 
I get asked what I do for exercise quite often. I, in no way, have the perfect body, but I am in pretty decent shape and I think it is always important to maintain an active and healthy lifestyle whether you're a mom or not. I don't think being a mom is an excuse to not be healthy (and just so y'all know, being healthy doesn't mean we don't have stretch marks or extra cushion. AmIright?) but I do understand dedicating a large quantity of your day to fitness is really difficult. In addition to having a desire to be healthy, I workout because food. I love it. And I don't want to stop eating it. So I workout.

I take one kickboxing/insanity class each week at a local church (I LOVE IT!) but other than that I'm on my own for exercise. Running is usually my go-to - it has always been relaxing, calming and therapeutic to me. Then my kids turned 2 and 4 and I was like 'holy cow! Is there an actual COW in this stroller I'm pushing? One that won't stop talking to me or asking me for help.' So running as much as I try to get a few miles in here and there isn't always appealing. I tend to stick to play workouts - lunges, squats, and pull-ups on playground equipment, running races with my kids, jumping on the trampoline.

One of my favorite workouts to do is what I've dubbed the 10-20-30-40-50 workout. It takes me less than 30 minutes and you can do it just about anywhere. I do it at the high school near my house because they have a killer hill (about 50 feet or so and steep). I bring tennis rackets and soccer balls for the kids in the tennis courts, then bust my butt for 30 minutes.

10 hill sprints (up and down is 1. If you don't have a hill near you, sub 100 mountain climbers here or just sprint in your backyard or cul-de-sac.)
20 burpees
30 push-ups
40 squats (or lunges)
50 sit ups or crunches

Repeat 4x. It takes me about 7 minutes per round. When I don't have 30 minutes, I'll only do 2 or 3 rounds and it's still a great work out - every exercise burns and every exercise you will feel the next day.

1 comment:

  1. Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
    Rachel did some TT workouts while filming a movie up here in Toronto.

    That's about it for me in terms of training Hollywood actors or
    actresses in person, but recently I was asked, "Imagine you're
    working with a major film star who has eight weeks to lose 30
    pounds of fat and build some muscle in preparation for the lead
    role in the latest Hollywood blockbuster. What do you do with them?"

    ********
    Here's my answer...

    I would have control over every single thing that they eat. That's
    the biggest ticket to success here. No booze, no excess sugar, and
    just giving them enough reward to stick with the program.

    If this "star" is a typical overweight, sedentary individual, we'll have
    no problem getting rid of 20 pounds of fat through nutrition.

    As for exercise, we need to be consistent, and stick with our intensity
    principles. We would do 3 hard workouts per week using strength
    training followed by interval training with the program being centered
    around basic movement patterns done with free weights.

    Everything is done in supersets in the workout to get more done in
    less time. For example, we might do a squat supersetted with a
    pressing exercise. I also like to pair free weight exercises and
    bodyweight exercises in supersets, for example, a dumbbell split
    squat paired with a decline pushup.

    We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
    repetitions per set. Then we'll finish the workout with 6 hard
    intervals of 30-60 seconds (with 60-120 seconds rest between each).
    This way, we are in and out of the gym in 45 minutes.

    On "off days", we'd still get at least 30 minutes, if not 60
    minutes, of low-intensity exercise. But it wouldn't just be slow
    cardio. Instead, we'd focus on low-intensity bodyweight training.
    For example, if the actor can do a maximum of 25 bodyweight squats,
    15 pushups, and 5 chinups, we would use easier versions of those
    exercises in circuits.

    Here's a sample 6 exercise bodyweight circuit that we'd do at least
    3 times, doing 10 reps per exercise.

    Wall Squat
    Kneeling Pushup
    Beginner Inverted Bodyweight Row
    Step-up
    Stability Ball Leg Curl
    Mountain Climber

    After that, we might cross train with a variety of cardio exercises
    to avoid overuse injuries that occur when you repeatedly do the
    same activity and nothing else.

    So that's pretty much it. If he (or she) sticks to their nutrition,
    we're as good as gold and the actor will be ready just in time.

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    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Author, Turbulence Training

    PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.

    "Craig's workouts were fun and challenging - I didn't dread going to the
    gym and I wasn't overly sore after our sessions. Much like my trainer in
    LA, Craig's workouts were always different: the exercises, the supersets,
    the weights...the combination of elements always varied and, therefore,
    I never got bored or felt like I was in a workout rut. And my co-stars
    couldn't believe how great my arms looked, thanks to Craig helping me
    do my first chin-up. Thanks Craig!"
    Rachel Nichols, actress

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    Nick Walters, New York, NY

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