How To Do The "Ten Rep" Workout

Doing Ten Reps Of Something Is Better Than Nothing And Feels Great

Jan 21, 2009 Cindy Ming

Everyone faces challenges in sticking with their fitness plans, especially at the beginning of the year. Aim for short term goals and make a little go a long way.

In this article, we are going to explore how doing ten reps of an exercise can help keep you fit and feeling like "at least you are doing something".

A "rep" is a repetition of a single exercise movement. A "set" is a numbered group of repetitions. A set can contain anywhere from six to twenty-five repetition on depending upon your fitness goals.

For best results, read the article through first, then follow it physically. After you have done the sequence through a few times, you may try using the exercises by themselves throughout the day. Let's get started!

The Affirming Ten Breaths

Put yourself in a positive frame of mind by closing your eyes and taking ten deep breaths. Say positive things to yourself, like "I am healthy and strong", "I am grateful for everything I have". Olympic athletes and their motivational coaches have often said that their performance is 90% mental and 10% physical.

Ten Steps In Place

Walk in place for ten counts, then repeat. If you have the space and privacy, swing your arms and raise your knees. Breath in and out vigorously.

The Basic Squat

Stand with your feet a little wider than shoulder width. Place your arms in front of you like you were going to catch a ball. Inhale and bend your knees, allowing your buttocks to "sit back" as if you were going to sit in a chair but not quite. Exhale and rise up to the starting position. Repeat nine more times.

Ten Smooth "Scoops" (Crunches)

If you have the space to lie down and stretch your legs out, do so and keep your toes touching. Put your hands behind your back, look at the ceiling, inhale first, then exhale and lift your upper body smoothly off the floor. Inhale as you return to the floor. If you do not have the room to stretch out your legs, bend them and make sure your back is flat in your starting position. Think of your lower abdominal muscles as "scooping out" as opposed to squeezing them tightly. This will create a flatter shape to the ab muscles as opposed to them "pooching".

Ten Bicep Curls

Get two water bottles, filled with water or cans of beans if you do not have weights. Stand with your feet a little wider than shoulder width. Relax your knees slightly. With the weights in each hand, inhale first then exhale and lift the weights by bending at the elbow. Inhale and lower the weights to your starting position. Repeat nine more times.

Ten Tricep Kickbacks

First stand with your weights shoulder width apart. Bend slightly forward from your hips. Only bend as far as you can without rounding your back. Your weights are in your hands at your hips. Look at a 45 degree angle at the floor. Bend your elbows and lift them them so your elbows slightly up above your back. Inhale first then as you exhale, straighten out your arms. As you inhale, bend your elbows back to the starting position. The motion looks like you are "skiing with poles". After 10 reps rise up. If bending both knees at the same time is too stressful on the back, place one leg in front of you, bend at the knee, then bend at the hip. Do your ten reps, then switch legs and repeat. Rise up when you are finished.

In Closing

You now the guidelines for an easy, yet effective fitness program. Consult your doctor before engaging in any exercise program. Drink plenty of water and be well!

"A wish changes nothing, a decision changes everything".

Jake, of "Body by Jake"

The copyright of the article How To Do The "Ten Rep" Workout in Fitness is owned by Cindy Ming. Permission to republish How To Do The "Ten Rep" Workout in print or online must be granted by the author in writing.

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