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Try Dolvett’s 10-8-6 Workout for a Total Body Sweat Sesh in Just 48 Minutes

Looking to put in a little bit of effort and get maximum results? Yeah, you and everyone else!

This very subject came up on our recent G+ Hangout event with Dolvett Quince, superstar trainer on Biggest Loser, which premiered its 15th season last night.

dolvett biggest loser

His motto is, “Hard work. Dedication,” so we aren’t even sure minimum is in his vocabulary. But he does understand that we’ve all got kids, and jobs, and maybe we’re just building up to work out at the maximum. Either way, he’s got a solution for those who can’t give 110 percent everyday. And honestly, it’s still no easy walk at the park and sure to work you out the way you need to be.

When you have 48 minutes, at home or the gym, to dedicate to a sweat-inducing workout, give Dolvett’s 10-8-6 Workout a try! He explains in this video.

 

Dolvett’s 10-8-6 Workout
Do this four days per week.
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5 Strength Training Exercises for Runners

Cross training is included on many running training plans, but many beginning runners don’t know what it means or what they should do on those days.

Cross training day is the time to do something other than your sport to help prevent injury from repetitive stress and work on activities that help you do what you do better. For runners, strength training is a must. Strong and healthy muscles support the joints, give you more power, and help increase endurance. To make your next 5K a little faster or improve muscle endurance for your first half marathon, try these five strength training moves on your cross training days.

lateral lunge

  • Calf raises: I love to do calf raises off a step or stair to increase the range of motion. Raise up on toes then lower down past the edge of the step or stair. Raise back to start and repeat. Do this move slowly, counting 1, 2 down and 3, 4 up.
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7-Minute Workouts: High Intensity Interval Training Now Backed by Science

  • Exercise scientists have found that a seven minute, high intensity workout yields the same cardiovascular and muscular results as an extended fitness session, like running for a couple of hours.
  • The exercise program incorporates 12 different workouts, executed in quick succession with less than 30 seconds of rest between bouts, and works to maximize metabolic efficiency.
  • Longer exercise sessions negatively impacted the intensity of a workout, and 15-20 repetitions of an individual fitness bout fulfilled metabolic requirements, according to researchers at the Human Performance Center in Orlando, Florida.
  • The 12-step circuit aims to sustain an increased heart rate while burning calories and developing strength in the core, upper, and lower body.
  • The workout can be conveniently completed at home with your own body weight serving as natural dumbbells and your office chair the only equipment required.

Get More Information at: ACSM Health & Fitness Journal, ABC News, Greatist

Infographic
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4 out of 5 Americans Aren’t Getting Enough Exercise

exercise

  • A new report report from the Centers for Disease Control and Prevention indicates that roughly 20 percent of U.S. adults are getting the recommended amount of exercise.
  • According to MedicalNewsToday.com, most Americans are falling short in the area of strength training. Research revealed only one in five U.S. adults is meeting the requirements for both aerobic and muscle-strengthening components of the physical activity guideline issued by the federal government.
  • Research was based on a phone survey of adults aged 18 and older issued by state health departments.
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Joni Henderson Lost 120 Pounds and Became a Piloxing Instructor

Years of putting her health on the back burner led Joni Henderson of Westerville, Ohio to weigh nearly 300 pounds. Despite being a skinny child and even bearing the nickname “Bony Joni” in college, a lifelong struggle with eating coupled with the hectic schedule of raising four kids ultimately left her overweight and not in control of her health.

“I ate whatever I wanted, and raising a family left me little time to be active,” she said. “I continued to put on weight as I buried myself in volunteering for my kids’ schools and activities. We were so busy. I would drop one child off, drive thru a fast food drive thru for food and on we went. I never took time for myself.”

Two things caused Joni to change: Going up from a 22 to a 24 dress size, and having to buy a 3XL instead of a 2XL. “I was 47, three years from 50, and I decided I didn’t want to be obese at 50 for fear of health problems,” she said. “I was the one who sat on the couch watching Biggest Loser with nachos or a bowl of ice cream in my lap.”
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