One of the thrills of my job is mixing it up! Taking the mundane out of exercise and make it somewhat fun and interesting. I get to utilize the creative side of my brain.
Quit rolling your eyes people…it can be done!
Today’s lesson is the old 10-to-1 trick.
I’m going to show you how to take a few basic exercises and put them into a 10 to 1 format for a killer cardio /weight lifting workout.
I use light to mid weights on this type of exercise routine due to the large number of reps. If, per say you’re looking to bulk, I would recommend using extremely heavy weights! Push it to the limit and fatigue the muscles. If you’re goal is to tighten and tone, I advise using moderately heavy but challenging weights.
The key to a 10-1 is zero to little rest in between.
I like to do 5-8 exercises per 10-1.
Today we will use 6 different basic exercises.
- Static Atlas Lunges (I use a 15 lb med ball)
- Curls – use a BOSU if handy. (12 or 15 lbs)
- Dips (body weight)
- Squats: (bar with 15 on either side 75 lbs)
- Full sit ups
- Leg Extension
You will do each of these exercises for 10 reps a piece.
No rest time in between. Begin again with 9 reps. Follow with 8 reps and so on and so forth all the way down to 1.
That was easy enough you say? Well stand by sister because the fun is just beginning. We still have work to do.
Now we work our way back up to 10 reps. UH YEAH…you heard me correctly and yes I can add!
At the end, you will have completed a sum total of 110 reps per exercise! That’s 660 reps, but who’s really counting anyway????
What really counts, is the fat and calorie burn. A 10 to 1 workout is fast, its intense and it’s an invigorating way to torch fat and create lean muscle. It’s similar to a TABATA style workout but without the clock! What I love most about it that it can be done anywhere anytime. Use plyometrics and do standard body weight movements.
Are you looking for more? Do you want to see more of this type of workout action?
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By now you know that I’m not a big cook. I don’t marvel and thrive in the kitchen department. But sometimes I do impress myself and my family…like last night. It’s cold in Texas and I have been sick. Basically nothing sounds good or taste good. My energy is low at the end of the day so why not fire up the crock pot? The slow cooker. Let it work it’s magic!
I got me some pork chops and whipped up this low-fat dish in under 15 minutes.
I call it Garlic and Honey Pork Chops. And while my finished product may not look like a picture perfect Martha Stuart version, I can assure you, it was NOT lacking in flavor or taste.
6 pork chops
2 teaspoons of garlic powder
6 cloves of garlic crushed
1/3 cup of honey
1/2 cup of vegetable broth
1 table-spoon soy sauce
1 table-spoon Worcestershire sauce
2 tablespoon cornstarch
1 table-spoon rice wine vinegar
Put all of the ingredients into the crock pot and let it cook for 3 hours. You heard me! Walk away! Move on and make good use of your time. Set a reminder on your phone or ask Alexa to remind you to check the pork chops in 3 hours! Depending on the thickness of your pork chop, cook time may vary. On completion, I put the cooker on warm and let it marinate. Fifteen minutes before serving I move it onto a platter. Easy peezy!
I served this savory dish with homemade low-fat SMASHED potatoes. I use a fourth a stick of butter and add skim milk. I season as needed with salt and pepper. I may not make the creamiest taters on the block but there was not a spoonful left over. I’m a fan of leaving the skin on for the vitamins!!!
I also prepared a small side kale side salad topped with cherry tomatoes and sweet drop peppers spritzed with lemon. It was light, crisp and hit the spot.
This low-fat family style meal was a crowd pleaser. It was essential fuel for my student athlete, it satisfied Mr. Chicken Fry’s meat and potatoes appetite and fed my fatigued muscles from the 10-1 workout. WIN WIN! #abercrombiefitnessapproved
What are you slow cooking this winter? Share your favorite low cal dishes in the comment section.
Love, lift and BE FIT!