NOTE: I apologize that the site has been down most of the day today! There was an issue with hosting that I have no control over… regardless, have no fear, we’re still here and we’re still putting on shows 
The backup plan for any other hosting issue like this is to use LiveAwesome.com temporarily. For those of you who don’t know what I’m talking about as well as for those who do… on to the show!
Yes, it is possible…
An easy way to get your workouts in on a weekly basis. This is part three of the “Toolbox” series where, I’m going to show you how to easily organize your workouts for maximum “stick-to-it-tiveness”
Check it out…
Your question of the day: What is your favorite exercise or 10 minute workout?
Click here, scroll down to the bottom of the page and add your comment to help the other Renegade Health readers!
Here are where you can find the worksheets to download:
Click here for the Exercise Toolbox Worksheet in MS Word (.doc format)
Click here for the Exercise Toolbox Worksheet in PDF (.pdf format)
Live Awesome!
Kevin
PS. Water week continues tomorrow… with actual information about water!!!!
8:42 pm on June 2nd, 2008
My favorite 10 mintue work out is jump roping. Easy to get your heart rate up and a jump rope is very portable….fits right into my work bag with my laptop.
Alissa
8:44 pm on June 2nd, 2008
Thanks for the form, Kevin. Should help keep me organized and on track.
Deanna
9:14 pm on June 2nd, 2008
I listen to several internet podcasts or broadcasts each day. Using light (8-15 lbs.) dumbbells, I can do numerous exercises while still focusing on what I am listening to. Keeps me from having my butt planted in my chair for too long!
11:25 pm on June 2nd, 2008
I remember a quick one from my 20’s – I think it was from my kung fu teacher Greg in Buffalo NY. I loved it and would like to be flexible enough to do it again. Using a bamboo or other 5 foot(?) long pole (or broomstick), standing with stick horozontal behind you in both hands (thumbs facing out), lift overhead to in front of you (don’t change hand position), then step around arm and into space behind pole (inside arms) with one leg (pole is behind you again)and bring pole up and over head again to in front of you, then bring other leg thru! Did that make sense? Then do it again using other leg. I always enjoyed doing this quick sequence. It took some persistance to ‘get it’, but once that happened, it was a wonderful, balance increasing, strengthening stretch.
11:28 pm on June 2nd, 2008
Hi Kevin,
Thank you for making up the exercise toolbox worksheets. I’m one of those people who is struggling coming up with a 10-minute workout so I would appreciate suggestions from anyone. My favorite exercises are stomach crunches and the rebounder, but I don’t really have a routine. I also love walking.
Bernadette
11:31 pm on June 2nd, 2008
Hi Kevin,
Thank you for making up the exercise toolbox worksheets. I’m one of those people who is struggling coming up with a 10-minute workout…not my forte, so I would really love suggestions from anyone. My favorite exercises are stomach crunches and the rebounder but I don’t have any specific routine. I also love walking.
Bernadette
12:23 am on June 3rd, 2008
Dear Kevin,
I’m a big fan of practical advice. I actually just bought a new “favorite recipe” binder. Onto the fitness piece.
My favorite 10 minute workout would be the 5 Tibetan Rites.
Quick, easy, and healing…
Thank you, Anna
1:11 am on June 3rd, 2008
thats super clever! thanks kevin.
im excited about water week!
1:50 am on June 3rd, 2008
My favorite 10 minute workout (that I can do anywhere I am) is a “Pargae” routine I learned from a martial arts master many years ago. The Pargae movements that I was taught stretches every joint in the human body within a few minutes and also involves synchronized breathwork with each movement. There are 3 variations of Pargae katas. It is a phenomenal routine! The only thing you need is roughly an 8′ by 8′ empty space to do this! You can do it in your living room, outside on concrete or grass, in the gym, while on a hike, anywhere! I believe these Pargae katas are part of Taekwondo.
12:59 pm on June 3rd, 2008
I’m running out of excuses!
This is a good tip! I am going to prepare a list of short sessions!
Thank you for the ongoing motivation and the good ideas!
1:01 pm on June 3rd, 2008
My favorite 10 minute exercise (or any length of time, for that matter) is anything that doesn’t feel like exercise. For me that is dance.
Alicia
4:37 pm on June 3rd, 2008
My favourite 10 minute workout is to pick your favourite piece of cardio equipment (I generally use cross trainer cos I have one at home, but could just as easily be a rower, treadmill, or even a step or skipping rope). Do a warm up somewhere else before starting this, then
1 minute normal speed and intensity (rest)
1 minute “hard” (high intensity/resistance, speed slightly raised)
1 minute normal speed/intensity (rest)
1 minute “fast” (intensity slightly raised, speed as fast as you can)
1 minute normal speed/intensity (rest)
repeat this twice for a 10 minute workout, or longer for a 15 or 20 minute workout – or play about with the length of the intervals and rest periods.
I really like the combination of the ‘hard’ interval with the ‘fast’ interval – gives 2 completely different sensations and certainly feels like a full body workout by the end. I also never specify the specific degrees of ‘hard’ and ‘fast’ – its as hard and as fast as I can go and sustain for the minute, whatever that may mean.
4:49 pm on June 5th, 2008
I have a P.T. routine that I do with some of my elderly clients- it’s just a range of motion workout, but for someone who has not been doing anything, or has had an injury or a stroke, etc. it fits the bill. Each motion is repeated ten times, or as tolerated.
From a sitting position:
reach arms out in front at shoulder height, then bend elbows to bring hands back to chest; raise arms above head, or as high as you can get them,then touch shoulders; sit with the best posture you can muster (think of putting elbows in your back pockets) then cross arms over chest touching hands to opposite shoulders; make large circles with arms in front of body, forward then reverse; raise arms to sides, like slow motion flying; curls with a can of soup for weight; hands on opposite knees, then up like a “Y”; elbows at sides, rotate hands-palms up, then down; touch finger tips to thumb tip (this can be a challenging one for M.S. or stroke folks); squeeze hands into fists then openwide; look up to the ceiling, then the floor, when down, gently roll head from one side to the other; raise right leg like marching, then the left one; slowly straighten one knee- kinda’ like kicking, then the other leg;
Standing position, holding the counter: march in place, then march like you’re kicking yourself in the butt; straigh leg- kick leg out to the side, kick to the front, kick behind, alternate sides; squat, stand; tippy-toes, flat feet;
To an able bodied person, it may not bring about an aerobic heart rate, but to a sedentary person, it’s quite the workout!
I just thought, because you frequently receive mail from newbies or older folks, this might be a handy refrence of movements. :0)
Stay Balanced,
(From the balance show- One shoe at a time!)
Jeanne SDR
3:21 am on June 16th, 2008
Thanks Kevin,
I’ll use the worksheets!!
Keep fit
poor