Last week’s theme was “right now!” It came to me during my Tuesday morning swim. My mind was all over the place and I knew my first set of 10×50 at zone 5 effort were not consistent. When I started the second set of 10×50 at zone 5 effort, I started singing Van Halen’s “Right Now” in my head as I swam. Guess what happened?!?! CONSISTENCY!! My 50 yard times for that set varied by less than 2 seconds for each 50. YES!! Don’t worry about the last interval, don’t worry about the upcoming interval, stay present! Focus on RIGHT NOW!
Swim: 8900 yards
Bike: 86.2 miles
Run: 16.9 miles
Strength Training: 75 minutes + 10 minutes of core strength or yoga stretching daily
Yoga: 30 minutes
Weekly Totals: 14 hours + 30 minutes
Quote of the Week:
“Right now, hey
It’s your tomorrow
C’mon, it’s everything
Catch that magic moment, and do it right, right now
Oh, Right now
It’s what’s happening?
Right here and now
It’s right now
Tell me, what are you waiting for Turn this thing around”
Attitude of Gratitude:
How was your week?! What were you grateful for last week?! How do you use “right now” to keep you on track?!
You’ve been asking for it, so I’m delivering! Sorry it has taken me so long to deliver. I am not technologically savvy, so my original plan for videos…well, let’s just say photos will have to do! I couldn’t figure out the whole video thing!
The following are some of my go to 10 minute core workouts, but I do add variety and mix things up (by combining bits and pieces from different sets and some things that aren’t even shown here) from time to time to keep it fun and challenging! I’ve been asked how I “find time” to do this everyday. The simple answer: I don’t…I make time! Core strength is so important for every motion that we do, so I make the time for it! My 10 minutes of core is typically the first thing I do after rolling out of bed. If I do it before my mind wakes up, that way it is done and my mind can’t try to get me to procrastinate or skip it! Sure there are days when I miss, but I try to keep them to a minimum.
So here are a few tools for your core arsenal!
Core strength option 1: Planks (I try to do this strength workout at least twice a week)
10 minute plank set:
1 minute plank, 1 minute right side plank, 1 minute plank, 1 minute left side plank, 1 minute plank, 45 seconds right side plank, 45 seconds plank, 45 seconds left side plank, 45 seconds plank, 30 seconds right side plank, 30 seconds plank, 30 seconds left side plank, 30 seconds plank
Core strength option 3: Stability Ball
2 times through each exercise:
1 minute plank with elbows on the ball and crunching left knee up to left elbow, then back, and right knee up to right elbow and back
1 minute with elbows on the ball in plank position rolling forward and backward on the ball
1 minute crunching up to pass the ball between my hands and feet (back and forth) while laying on my back
1 minute with elbows on the ball in plank position spelling my full name (letters correct and backwards each minute)
1 minute laying on my side with the ball between my feet lifting and lowering the ball using my obliques (30 seconds each side each minute)
1 minute hamstring curls
Core strength option 4: Free weights
1 minute slow crunches with 12 pound dumbbells + left leg on top
1 minute slow crunches with 12 pound dumbbells + right leg on top
1 minute right side plank with hip drop using 12 pound dumbbell on hip
1 minute left side plank with hip drop using 12 pound dumbbell on hip
1 minute v-sit with Russian twist using 12 pound dumbbell
1 minute standing teapot with 24 pound dumbbells right side
1 minute standing teapot with 24 pound dumbbells left side
1 minute seated rocking chair with 12 pound dumbbell
1 minute right side plank thread the needle with 8 pound dumbbell
1 minute left side plank thread the needle with 8 pound dumbbell
Core strength option 5: Paper plates or rags
2 times through the following:
1 minute rainbow plank
1 minute pike
1 minute saw
1 minute swimmers arms (think breast stroke)…keeping your feet off the floor will work you lower back throughout this motion.
1 minute reverse swimmers arms (think breast stroke in reverse)…keeping your feet off the floor will work you lower back throughout this motion.
Core strength option 6: Body weight with variety
10 minutes included the following 2x through each of these:
1 minute scissor kicks
1 minute mountain climbers
1 minute v-crunch into boat pose
1 minute windshield wipers (laying on my back lowering legs to the floor toward right, bringing them straight up the middle, lowering legs to the floor toward the left, and bringing them straight up he middle)
1 minute single leg bridge pushing elevated knee out with opposite hand (right hand pushing out on left knee and then switch) and dropping hips toward floor and pushing back up to the ceiling (30 seconds each side each minute)