For minutes six and seven alternate 16 kicks to the front with 16 kicks to the side and 16 kicks to the back. Arms are protecting your face. For minutes eight and nine, shift your weight from side to side and shadow box using any combination of punches that feel good to you. For the tenth minute stagger your legs and shift your weight front and back (alternating feet every couple of seconds) as you throw jabs.
Jump for Fitness -- You can use a rope or pretend. Start out with the standard jump with feet together for one minute. For minute two, jump side to side. Minute three, jump front and back. At minute four, jump on the corners of an imaginary square. At minute five, alternate hopping on the right foot then left. Minute six, jump so that the rope is going to go under your feet twice in one jump (or pretend). Minute seven, hop on the right foot for 10 jumps then the left and continue to alternate. Minute eight, go for speed, jumping as quickly as you are comfortable. Minute nine, spin the rope backward, and finally for the 10th minute, perform jumping jacks with your feet as you spin the rope.
Speed Play -- Begin by walking and after a minute or two, accelerate until you have reached your peak speed, then slow down until you feel recovered. When you are ready, repeat another bout of accelerating. Continue to play with your speed for a total of 10 minutes, getting in three to five exercise bursts. This activity helps you to get intune with your body and pay attention to how you (and your heart rate) are feeling.
It may take time to work up to performing some of these exercises for the whole 10 minutes. If you can make it for up to four minutes, or even one minute, be pleased you made the effort and try for a little longer next time until you build up to 10 minutes several times a day. You can choose to do all four routines once a day for variety. Or choose routine to be repeated several times a day then switch the routines daily or weekly.
Exercise is one of the very best things you can do for heart health, anti-aging, detoxifying, boosting metabolism and fat burning. Make a conscious effort to plan for several short bursts of exercise throughout the day. Short exercise bursts help to improve heart rate variability which is the greatest predictor of health. Take 10... You are worth it!
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Kelli Calabrese MS, CSCS is author of Feminine, Firm & Fit. For more information go to www.KelliCalabrese.com, e-mail Kelli at KelliCalabrese@Comcast.net.
