Swing Spin Squat – Workout of the Week Warm up -  Spinal Flexion Ankle Tilts Arm Circles Over Head Squats Hip Tilts A few Burpees   3 Exercises – Kettle Bell Swings – 30 lb warmup 5 swings alternating grip                                         50 lb working sets – 3 sets 10 reps each side   Spin – Ride the recumbent bike for 10 minutes doing *burst cardio   Squat – Back Squat with Barbell – 3 sets 10 reps   Challenging workout that got me fired up. Nice and sore the next couple days.    Burst cardio refers to going as fast as I can for 25 seconds and then taking it east for the next 45 seconds. I am bursting for a short period of time.  I will definitely do this one again!! Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness  Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Swing Spin Squat Workout of the Week

Health and fitness that matters to you. Breaking down specific topics and discussing workout programs. Hear interviews with doctors, dietitians, athletes, trainers, coaches and more. Finding real workouts and information without the gimmicks.

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And as always remember – Stay Motivated!

Drew Smith

Nutrition

Fitness

Health & Fitness

Working out at home and getting results 2 things you will need:  space time  Look around your home and decide where you will do your workouts. It doesn’t need to be a dedicated fitness room but find a space where you can spread out and do your exercises. Decide when you will work out. It doesn’t have to be the same time everyday but when can you actually get in your workouts without distractions. Under Ten Fitness creates 10 minute videos for Cardio, Mobility and Strength. Each video is designed to be done at home with little to no equipment. With the 3 types of videos we target the whole body to build muscle, increase range of motion and improve endurance. In addition to the workouts we host a weekly podcast where we discuss specific health and fitness topics. Find us online at https://www.undertenfitness.com/ Try our 10 Minute Fitness Week:  https://mailchi.mp/undertenfitness.com/10-minute-fitness-week-sign-up Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith  

Working Out at Home and Getting Results

Commit to 10 minutes of exercise per day for 7 days. Sign up for free and I will send you workouts everyday for a week.   https://mailchi.mp/undertenfitness.com/10-minute-fitness-week-sign-up Stay Motivated,  Drew Smith 

10 Minute Fitness Week

Cardio Strength HIIT Which is Best? These are 3 of the most common training styles but which is best? Let’s start by defining each.  Cardio – Increasing heart rate while causing the heart to work. A sustained effort that an individual can maintain for up to 30 minutes. Strength – Adding a load to a movement and moving that load for a number of repetitions. HIIT – Maximum effort for short periods of time ranging on average from 10-60 seconds. (HIIT – High Intensity Interval Training)    In this episode we take a look at each training style and debate which is best. Under Ten Fitness creates 10-minute videos for Cardio, Mobility and Strength. Each video is designed to be done at home with little to no equipment. With the 3 types of videos we target the whole body to build muscle, increase range of motion and improve endurance. In addition to the workouts we host a weekly podcast where we discuss specific health and fitness topics. Find us online at https://www.undertenfitness.com/ Try our 10 Minute Fitness Week:  https://mailchi.mp/undertenfitness.com/10-minute-fitness-week-sign-up Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness  Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Cardio Strength HIIT Which One Is Best

The short and dirty is the Whole 30 Diet is an elimination diet. That means you cut out or eliminate certain foods.    In this case those foods include: 1. Sugar 2. Dairy 3. Wheat 4. Grains We tried it for a month. Hear the podcast to find out our results. Spoiler alert Drew lost 13 pounds.    For a limited time, we are offering a 50% discount for our premium membership to podcast listeners. Use the coupon code: podcast Find workouts on our website and links to out YouTube https://www.undertenfitness.com/ Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness  Instagram: undertenfitness And as always remember – Stay Motivated!  

Whole 30 Diet - How it Works

Following these simple but effective steps I learned to eat less and lose weight. 11 pounds in 3 weeks to be exact. Here are the tips: 1. Eat a little and wait.  2. Feel hungry for a few minutes before eating.  3. Give myself permission to eat more if I need to.  4. Track my calories.  Listen to the podcast to hear a full breakdown of each tip.    For a limited time, we are offering a 50% discount for our premium membership to podcast listeners. Use the coupon code: podcast Find workouts on our website and links to out YouTube https://www.undertenfitness.com/ Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness  Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Swing Spin Squat Workout of the Week

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