Minutes:

1.  Jump Rope for 1 minute (aim for 125 revolutions)
2. Plank for 1 minute
3. 40lb db/kb swing for 45 seconds (rest 15 seconds)
4. Jump Rope for 1 minute
5. Bicycle crunch for 1 minute
6. 40lb db/kb Sumo Deadlift High Pull for 45 seconds (rest 15)
7. Jump Rope for 1 minute
8. Side plank for 30 seconds each side
9. 40 lb db/kb overhead squat for 20 reps
10. High Knees (running in place) for final 60 seconds

Enjoy!  Come back anytime to find many 10 minute Workouts with FitnessTrainerSanDiego.com!

1. Travelling Lunges w/ Biceps curls: with each stride forward curl both dumbbells once.  10 reps each side (20 total) 
2. Renegade Rows: get into the push-up position and, while keeping one dumbbell pressed into the floor, row the other into your hip.  10 reps each side
3. Straight-leg deadlift w/ hammer curl to shoulder-press: let the dumbbells gently touch the floor, then in one motion, stand tall curl the db’s to shoulders and press toward the ceiling.  10 reps total

Complete as many rounds as possible in ten minutes.

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1. One minute of Jumping Jacks
2. One minute of body-weight squats
3. One minute of V-up crunches
4. One minute of Jump Lunges (alternating)
5. As many push ups as you can in one minute
6. One minute of High Knees (running in place)
7. As many Up-downs (burpees) as you can in One minute
8. One minute of body-weight squats

Perform all 8 exercises in a row, resting 15 seconds between each exercise.  Complete 3 total rounds for a 30 minute workout.

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• 6 to 8 Romaine lettuce leafs, chopped
• 1/2 of an Avocado, diced:  114 cals
• 2  cups Grape tomatoes, halved:  75 cals
• 12 Steamed Shrimp (from Costco):  80 cals 
• 1 palm-ful (about 30 grams) Sunflower Seeds:  90 cals
• 2 tablespoons Herb & Balsamic vinaigrette dressing:  70 cals

Grand total of  429 calories (not counting the lettuce), which we split, so roughly 215 calories each.  We tossed it all together in a big bowl and it was delicious. 

Come back soon for more great recipe ideas with Fitness Trainer San Diego

Enjoy!

Each exercise below is performed for one minute, without rest, in a circuit-style

1. Stepback Lunges: aim for 50 total strides (25 each side)
2. Push Ups: 45 reps or higher is stellar.
3. Side Lunges: aim for 40 total strides
4. Sit-ups: 45 reps or higher!
5. Travelling/Walking Lunges: 50 total reps
6. Supermans:aim for the same number of reps as situps
7. Triceps Dips: use a chair or edge of couch: 40 reps
8. Reverse crunches: aim for same reps as sit-ups
9. Close-hands (Diamond) Push Ups: again, 45 reps in great
10. Wall Sits: the full minute

Enjoy!

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Whether you answered yes or no, here is a great 10 minute routine to add definition

• Start with 60 seconds of a Plank.  Focus on pushing your bellybutton toward the floor to activate your “6-pack”.  Sucking your gut in will emphasize your obliques. 
• 2nd minute: Immediately lay onto your back and, for 60 seconds, perform bicycle crunches. 
• 3rd minute: Flip back into a plank position and hold for another minute. 
• 4th minute: Next, lay onto your back and raise your feet about 6-inches from the floor, holding for 60 seconds.  Keep you head and back completely flat on the floor. 
• For the fifth minute:  Do Mountain climbers as fast as possible.  Keep your bellybutton pulled in tight this time.
• The sixth minute:  Consists of  Thai bicycle crunches.  These are similar to regular bicycles, only bring the right elbow to the right knee and left elbow-left knee, instead of opposites.
• 7th minute:  Up-Downs, or “burpees”, are the next exercise.  Shoot for at least 30 reps during the 60 seconds.  You may include or exclude the push-up, your call.
• 8th:  Laying onto your back, perform hip thrusts.  Keep your legs straight up toward the ceiling and use your abdomin to roll your hips into your chest, pushing your feet toward the ceiling.
• Nineth minute:  Mountain Hoppers.  Just like mountain climbers, only hop both feet toward the left elbow simultaneously, return to the starting position and switch directions. 
• Last minute:  “21 Crunches”.  Start with your back on the floor.  Raise your legs from floor-to-ceiling 7 times.  After the 7th rep, keep your legs flat to the floor andsit up, touching your toes with extended arms seven times.  The last seven reps are V-ups.  Bring your legs up as you sit up.  Your knees should almost touch your chest at the top.  After the “21st” rep, you’re done. 

Great job!  Enjoy your night and check back tomorrow for another kick-ass 10 minute workout Only with Fitness Trainer San Diego.

Try this super-set of Push Ups, Sit Ups, and Side Planks.  Start with 3 rounds of 20 reps for each exercise (20 on each side for side planks).  This should take five to six minutes, without resting.  Finish by performing 3 more rounds of 15 reps, 10 reps and 5 reps for each exercise.  In total you will get 90 pushups, 90 situps and 180 side planks (90 each side) in less than 10 minutes. 

 
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 By the second week. most of us who have made new year’s resolutions to regain our health & fitness begin to allow life’s old habits to creep back in.  We become complacent and find comfort in the path of least resistance.  But, nothing great has been achieved without Effort.  Your gusto to get-up-and-go must be maintained. 

I have overheard many people this past week saying things like “don’t over do it, you’ll burn yourself out”.  I must disagree.  No more than 45 minutes per day (and no less than 15 minutes) will keep you focused and on pace with attaining your goals in 2011.  Looking back at last year, there were many days where I felt burned out and overwhelmed by the seemingly insurmountable tasks that lay ahead.  Odd as it may seem, stepping away from the (self-imposed) stresses and taking a 15 minute walk made such a huge difference.  I implore you to do the same.  Make yourself and your health a priority this year.  Take advantage of the days ahead and use this time to improve yourself.  Trust me, you’ll thank you for it later.

Yours in Health

Nick

3 rounds of 15 repetitions (and try not to rest)

• Inverted Rows for 15 reps
• Lunges for 30 total reps (15 each side)
• Wide-Positioned Push Ups for 15 reps (double your normal distance)

Start using this as your New Warm-up Routine!  I guarantee you’ll be feeling stronger and sweating harder than when you were riding that boring ole’ bike.

Enjoy

10 minutes Treadmill at 10% incline: speed of 3.4+

10 minutes Bike Intervals at Level 10-12-14-15-16-17-15-16-17-18

4 rounds x 400 meter sprints with 90 secnds rest between rounds

4 sets x 10 reps Hanging Knee Raises – 3 sets x 12 reps Lower back extensions (superset)

3 sets x 12 reps each side Siebends with no rest; 35lb dumbbell

3 sets of 10 reps Side Plank with lift and rotation; no rest

Enjoy!