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Ask the Trainer: 10 Minute Workout/10,000 Steps

By Billy Locke
Published: Friday, May 08, 2009, at 06:13PM
Vista Ed Fuentes

Vista Hermosa Natural Park on opening day in July 2008.

“Hot in the City, Hot in the City Tonight...” Yes, it has been Billy Idol Hot in the City this week. The layers of clothing have been fully shed and the pools are about to get crowed.

Are you ready for full exposure at your pool or better yet at The Standard’s Sunday afternoon rooftop pool party?

Dare to be seen there looking hotter than hot above the LA Skyline, grooving to the guest DJ’s rhythmic beats till 1:30am. Look for me hanging out around the pool sipping on structured Scotch & water. ;-)

Trainer Tip

This week Sandy asked,

I work full-time, have two children under 10, a husband, a dog and cat and never seem to have time to workout. Do you have any advice for the working stiffs who would like to return their bodies to their former Barbie-like shapes?

Sandy, that's a great question, and one that many moms have contemplated. The answer is an unequivocal and resounding yes. Gaining back your former hot self is possible and it doesn’t have to be overwhelming to accomplish. Lets explore how.

The trick is the 10-minute workout coupled with the 10,000 steps a day program (see Taking the First Steps).

Everyone can carve out 10 minutes a day for 6 days a week to workout. A little goes a long way if done all the time. Most people seem to fall into the all or nothing category in their approach to working out. They feel that if they are not putting in at least an hour then it is not worth the effort. The truth is that you can derive the same benefits from frequent short workouts as you can from longer ones. You just have to be CONSISTENT with performing your 6 days a week 10-minute program.

The Workout

The beauty of this program is that you can do it at home or at one of our lovely Downtown park locations. If you decide going to a park during the week is too time consuming, then grab the entire family and visit at least one weekend day. Vista Hermosa Park on 1st street just west of the 110 is a wonderful 10 acre open space to rock the sweat. A family that exercises together stays together!

Monday, Wednesday, Friday 10 Minute Workout

  • Walk in place (at home) or around the park for 2 minutes to warm-up
  • Squat Curl 15 to 20 repetitions

Squat Curl:

  • With 5 pound dumbbells in hand (palms facing toward body)
  • Stand with feet shoulder width apart, inhale and slowly squat down till the butt and thighs are parallel to the floor
  • Abs tense, back straight, chin level and knees straight ahead
  • Exhale, stand up and curl the weights up to the front of your shoulders (palms still facing in)

  • 1 minute of walking/running in place, calisthenics like jumping jacks or walking fast around park with weights in hand

  • Perform set 2 of Squat Curl for 15 to 20 repetitions
  • 1 minute of continuous movement
  • Set 3 of Squat Curl for 15 to 20 repetitions
  • 1 minute of continuous movement
  • 1 Set of Abdominal Crunches, shooting for doing as many as you can slowly for one minute. If you cannot perform crunches for a minute straight, rest then keep going until a minute has elapsed
  • 1 minute of stretching
  • 10 minutes you’re done!

Tuesday, Thursday, Saturday Workout

  • Substitue Pushups alternated with Crunches in for the Squat Curl. Do as many as you can for each set
  • Example: 2 minutes continuous movement warm-up, like walking in place
  • Pushups till failure
  • 1 minute of continuous movement
  • Crunches till failure
  • Etc…
  • End with 1 minute of stretching

If you perform this routine at home you can do it in front of the television if you need the distraction. Otherwise get moving and wear your pedometer while you do. Incorporating the 10,000 steps a day with the 10-miniute program will get you to your goal of looking hotter than Barbie fairly quickly. Throw in eating well and you have a slam-dunk for looking and feeling great just in time for summer.

Check back next Friday as we answer another email from askthetrainer@blogdowntown.com.

Til next time—Exercise More, Play Hard, Work Smart.

Billy Locke


Extreme Natural Fitness Trainer

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