Moms are often too busy to go to the gym to workout their body. In this episode of Parents TV you will see a 10 minute total body workout which can easily do at home. Perfect for busy Moms!
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Anne Ebeling: Hey moms! We know you have super busy schedules. So today we are going to show you a full-body workout you can do in just ten minutes. Sean Foy wrote the book The 10-Minute Total Body Breakthrough and today he is here to tell us about it. Hey Sean thanks for joining us. Sean Foy: Thank you Anne. Thanks for having me. Anne Ebeling: Now, how is the workout structured? Sean Foy: Well we took all the key elements of any successful fitness program which is cardiovascular training, resistance training, core and stretching and put it into a ten minute circuit that's power-packed. Anne Ebeling: And this burns more fat than doing something for like 30 minutes while your heart race up the whole time. Sean Foy: Yeah. What we have done is we have put it together in a circuit called 4-3-2-1. Four minutes of what we call high energy aerobic training or heat. Three minutes of resistance training for upper and lower body, two minutes of core, and then one minute of deep breathing and stretching. And the amazing thing is as we start off with the heat portion, the four minutes of heat, we have found in the research, believe it or not, doing motions, you are moving fast, and then you are moving slow, you are moving fast, your heart rate is getting up and it's going down, you can burn 9 times more body fat to forming that type of bacteria. So get rid of that baby weight, you can definitely do within interval training. Would you like to see the four minutes of heat training? Anne Ebeling: Absolutely. Let's do that. Sean Foy: Okay. Come on. I want you to have a seat right here for a me and I am going to demonstrate a movement that you can do really anywhere; in a hotel room, at home. All you need is the bench or chair. We are going to simulate and you can do this on a treadmill, an elliptical, or bicycle, it doesn't matter. But you can also do with your body weight, and in the book, we talk a lot about how you can do this workout anytime, anywhere. So we are going to simulate like we are jogging. Now I call this chair jogging. We are just going to use our arms. We are going to be jogging for approximately 30 seconds. When I say go, we are going to sprint. We are going to race. It's very important. Are you ready? Go and then relax. Good. Now we are going to bring our feet into it. So go ahead and move your feet and your arms. So again, you can do this on a treadmill, you can do this on a bike, an elliptical, the goal is 30 second slow, 30 second fast for four minutes. Are you ready? Anne Ebeling: Yes. Sean Foy: We are going to go as fast as we can. Now go. And relax. Good. Great job Anne. So what's interesting, our research have shown and other studies have shown is four minutes of this type of interval work, this heat training is actually equal or better 30 minute walk. Anne Ebeling: Unbelievable. Sean Foy: So would you rather do four minutes of this type of training or 30 minutes of slow pace. Anne Ebeling: Well, four minutes specially for busy mom. Sean Foy: Absolutely. So the first four minutes are interval training. Then the next three minutes is resistance training. So let me show you an exercise. This is a great movement for moms specially after having a baby, your ligaments, and your tendons are probably little bit weaker and your muscles are weaker. So we are going to place our left foot forward, right foot is going to be at back and what I like you to do is raise up on ball of your back foot. We are going to do a static lounge. I am going to have you lower your weight down, just hold this position. You are going to feel this in a buttocks, you are going to feel it in the back of the leg, and also your quadriceps. Just holding this position for 30 seconds is going to begin to toning firm your body which is fantastic. We will switch legs to the other side and again you are going to place your weight on the back of the ball, above your foot, and let your weight come down. So holding this position you are tightening these musc
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