Tuesday, December 15, 2009


This workout was shared with me by one of my favorite boot-camp ladies. Kathy, a true master of the 10-10-10 workout has been working her butt off with Toni and I in the gym and has lost TWO PANT SIZES!!!!! I think that's a good reason for you to try out her secret weapon ...

10-10-10 = 10 push ups, 10 sit ups, 10 squats ... 10 times.

Kathy suggests trying to fit it in once a day or once every other day. She varies her activities as well (see below)!

1. regular push ups
2. triceps push ups -- keep your elbows close to your body when you push up. They should graze against the side of your body on the way down.
3. wide handed push ups -- place your hands wider than shoulder distance and push up.
4. triangle push ups -- make a triangle out of your thumbs and forefingers on the ground beneath your chest and push up.
5. push ups using a ball -- this one is tough (FYI) ... using a large balance ball put your hands on top and your feet on the floor and push up using the ball. You'll have to really squeeze the ball with your arms to be able to maintain your balance. This push up is great because it works your core to the max!

SIT UPS (there are a million variations, but here are a few to start with)
1. regular crunches
2. bicycle crunches -- keep your shoulders off the ground for more core work
3. side-to-side -- balancing on your rear end with your feet off the ground and legs bent in the air, put your hands together in a fist in front of you and touch to the left, then the right, then repeat ten times.
4. butt lift -- lay flat on the ground with your hands behind your head. Lift your legs straight at a 90 degree angle to your body. Raise them to the ceiling, removing your butt from the ground. *Important ... do not rock!! Go straight up and down for the best work out.
5. pretzels -- move to one side of your body with one of your bootie-cheeks on the ground. Your BOTTOM foot should be cuddled over-top of your top foot so they are linked together. Your TOP arm should go behind your head, and your BOTTOM arm should stay on the floor for support. Crunch your legs and head together up in the air using your abs to crunch and not your supporting arm. Switch sides.

1. regular squats
2. ballet squats
3. side squats

Don't try to do the hard stuff all at once if this is your first time. It's important to ease in to your workouts. Heck ... when I first started boot-camp I couldn't even finish a one minute plank. You just have to keep practicing and you'll get there :)

Good luck!!


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