Two-week challenge with NHS 10min Series for Strength and Resistance

[CBDB]

So I have a feeling that the NHS/InstructorLive 10-min series warrants really more attention than it gets. By now I’ve done quite a few of the NHS/InstructorLive videos, but not these 10minute ones. And truth to be told, I’ve shied away from anything that was not labelled beginners.

But I don’t know 🤷🏽‍♀️ what I’m missing if I haven’t tried it.

So I gave myself the challenge that for the next couple of weeks, besides the daily YogaWA and the regular rowing or running, I’ll try each 10min session. At least 3 workouts per week, resulting in a 2-week challenge!

And of course, not forgetting to add the 10min warm-up and cool down, which, yes, makes it a nice manageable 30min per workout!

So who is joining me exploring the best that NHS has to offer us Strength and Flexibility VWBs?

Basic Warmup and Cool Down

☆ Basic warm-up (Level: Intermediate) (10min) nhs.uk/conditions/nhs-fitne...

☆ Cool-down (Level: Intermediate) (10min)

nhs.uk/conditions/nhs-fitne...

★ ★ ★ HERE WE GO: ★ ★ ★

Strength & Resistance VIDEOS

☐ Abs workout (Level: Intermediate) (10min)

nhs.uk/conditions/nhs-fitne...

☐ Legs workout (Level: Intermediate) (10min)

nhs.uk/conditions/nhs-fitne...

☐ Waist workout (Level: Intermediate) (10min)

nhs.uk/conditions/nhs-fitne...

☐ Arms workout (Level: Intermediate) (10min)

nhs.uk/conditions/nhs-fitne...

☐ Bum toning (Level: Intermediate) (10min)

nhs.uk/conditions/nhs-fitne...

[H4CS]

I will take a look at these, and perhaps join you, I haven't heard of any of them before

[CBDB Administrator Graduate Gold in reply to H4CS]

Fab! Please do! I also don’t actually know what awaits us on these, but we’ll find out 😳

[CBDB Administrator Graduate Gold in reply to H4CS]

Just checking in with everyone. Did you in the end give these a try? And if so, how did you find them?

P.s. I so enjoy your pics on your running posts! It looks like you have such a beautiful place to run in! 👍🏽🙏

[H4CS in reply to CBDB]

I liked the legs one, I am not sure they are for me, well not at the moment, also somehow I imagine all home workout videos are, very fit people doing exercises really quickly and really well 🤣 and I am quite a bit away from that 😅

[CBDB Administrator Graduate Gold in reply to H4CS]

Me too 😆 but I’d say adapting is half the journey. Have you seen our announcement of starting on the new YOGA calendar tomorrow. That’s always a flexible and very gentle workout practice.

Well done for doing these!

[H4CS in reply to CBDB]

Yes i Saw the announcement and have just done the bedtime yoga just now as I sometimes have trouble sleeping, I will def give this a go! Who is Adrienne ?

[CBDB Administrator Graduate Gold in reply to H4CS]

She is the Yoga Instructor of the Yoga With Adriene channel. The great thing about her Yoga practice is that she is very good in making it ‘doable’ for all levels.

[H4CS in reply to CBDB]

Yes she really is, I done pilates for a couple of years but of course stopped during the pandemic and havent really tried anything like it virtually so really enjoyed this

[CBDB Administrator Graduate Gold]

Workout ABS: for me quite intense but just about doable, if I replace planks with half planks. But really nice video, with countdowns and good instructions.

Only annoying thing is that the warmup and cool down is a separate video, so you are faffing about with videos every 10 min for your whole 30 min workout.

And this feels more like a workout than YWA does. Not sure if I find that a positive or not. I’ll be able to see after two weeks I think.

How is everyone else feeling after they’ve done this one?

[ritu85260 in reply to CBDB]

Are we supposed to do one exercise per day? What is the 2-week schedule? Sorry I am confused.

[CBDB Administrator Graduate Gold in reply to ritu85260]

Depending on your fitness, I’d suggest to give your body a rest day. So rather 2 to 3 workouts per week. If you are running or exercising otherwise regularly, it’s good if you can alternate. E.g. run - workout - run - workout - run - workout - rest (and that‘s your week 1).

[CBDB Administrator Graduate Gold in reply to ritu85260]

Hi ritu85260 how are you getting on with these? Did you try one of these, any if so, how did you find them!

[ritu85260 in reply to CBDB]

Hi CBDB , I decided to follow Ju-Ju's Magic Plan for running 10K for this month . Ju-Ju's Plan has only 1 day a week for strength training, so cannot club the two. Will do this strength training once I am done with 10K in May.

[CBDB Administrator Graduate Gold in reply to ritu85260]

👍🏽🏃🏿‍♀️

[ritu85260 in reply to CBDB]

Hi CBDB , I will complete the 10k running plan day after tomorrow (Wed). So I am thinking of starting this 2-week Strength and Resistance training this Friday, along with 3 runs a week and one day off, just as you had suggested. How do you feel now that you have completed the 2 weeks? What have you been doing since?

[CBDB Administrator Graduate Gold in reply to ritu85260]

It’s been great. It’s a good one, I’d say.

I’ve continued doing daily yoga, with additional knee strengthening workouts here and there, as that is my weak spot. But the daily practice provides less intensity in each workout but more continuous attention on a daily basis to both strength and flexibility. So it works for me at the moment, bu I know I have to increase intensity at some point.

I am considering next stage, and would like to start a daily Pilates practice. But just can’t fit everything in, on top of my running and work.

Let us know how you get on! I really liked doing these ones, and did one every other day.

[CBDB Administrator Graduate Gold in reply to ritu85260]

Oh and HUGE CONGRATULATIONS for getting to (almost) 10k!!! Once there, make sure you get that badge on the 10k forum! You have deserved it!

[ritu85260 in reply to CBDB]

Yes, 10k completed today! Yay! Next, I will start working on these workouts. I have chalked out a 5-week plan (3 runs and 3 workouts each week) so I would end up doing each workout 5 times by the end of the 5th week. Will that be too much? You suggested only 2 weeks.

[CBDB Administrator Graduate Gold in reply to ritu85260]

Woohoo!!! 👏👏🙌🙌🎉🎊🥳

Nice! Sounds great! I love a bit of planning myself and yours sounds brilliant!

[alpacagirl in reply to CBDB]

The warm up I found seemed to be only 5 minutes (which was fine) Tried ABS today - very intense for me but just did them at a slower rate than the instructor and did a straight plank rather than lifting my legs alternately in the plank. Enjoyed having something different to S&F for a change. Will try legs next time.

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Brill! Yes, the ABS one was so far the most intense in my opinion. So well done!

[ritu85260 in reply to alpacagirl]

Abs was difficult for me as well. I did it 3 days ago but still feel the pain. Today I did legs which was doable. Are you still doing these or moved on to something new, alpacagirl ?

[alpacagirl in reply to ritu85260]

I am still doing them and they are getting a little easier! I like the fact that they are only 10 minutes (or 15 if you do the warm up) I tend to do the easier version of each exercise (e.g half press up) and don’t always do as many in the time as the instructor. I think they are really good little workouts.

[ritu85260 in reply to alpacagirl]

Sounds great! I initially plan to do each of the 5 workout sets thrice, which would take a month. Hope things become easier by then, as you said. But seeing people spending hours at the gym, are 10-min workouts sufficient?

[alpacagirl in reply to ritu85260]

I don’t know but it’s better than nothing I feel. I am not someone who will ever spend hours in the gym, I do my 3 runs a week and do these to try and strengthen my muscles in order to prevent running injuries and to make my bones stronger as I’m now the wrong side of the menopause😂

[ritu85260 in reply to alpacagirl]

Totally agree alpacagirl !!

[CBDB Administrator Graduate Gold in reply to ritu85260]

Fab! My personal experience is that little steps get you a long way and are for me sustainable. I now do 10-20 min of yoga, and sometimes additional workouts like these, and have done this now for a year. (Also I run 2-3 times/week but super super slow)

It has made a huge difference to how I feel. I have muscles in my arms (so that can’t be from running) where I don’t remember having them before. Simple movements are easier, putting on your bra, lifting yourself in your arms into a sitting position, rolling up in bed.

My legs obviously also benefitted from running, but again, so many daily movements are so much easier. And I can feel my butt muscles, which I still get a kick from.

So I think 10min everyday will get you very far and is so sustainable that I think it’s a brilliant way to go.

When the weather gets better, don’t forget the NHS 5 week S&F podcast series healthunlocked.com/strength... which is 40min.

And if you need longer workouts, NHS has also has some other 45min fun aerobic stuff, such as belly dancing. healthunlocked.com/strength...

But in short: 10min / day!? Yeah! Worked for me and Well done!

[ritu85260 in reply to CBDB]

10 min workouts actually work for me because I actually find them tedious, compared to running and all the adrenaline rush. I would probably end up snoozing if I were to do a 30 min workout....lol. I have already completed the 5-week NHS Strength and Flex during C25K. Will definitely try the aerobics, dance and pilates.

[alpacagirl in reply to ritu85260]

Yes, I completed S&F and carried on with it for a few weeks but began to find the lengthy repeated explanations of each exercise tedious (I understand why it does that so that they are done correctly and it’s an audio podcast) I think it gave me a good basic strength and flexibility to work from but I do like these short sharp workouts. I tried the Pilates and it was good.

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Yeah, I like Pilates as well. And YWA.

[CBDB Administrator Graduate Gold in reply to ritu85260]

👍🏽💪

[alpacagirl in reply to CBDB]

Encouraging to hear that keeping it up for a year has made a huge difference - the challenge for me will be to keep it up when life begins to return to busy normal. My running is super slow too but at least I can keep it up and enjoy it with a sense of achievement!

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Yeah, I’m hoping this as well. But the 20 min daily yoga sessions I need now as. Much as my 2-3 runs per week. Hopefully those habits stick!

[ritu85260 in reply to CBDB]

While doing Abs 3 days ago, I felt pain in my back during crunches and neck during situps. Then I looked up online and found several resources that recommended avoiding these two exercises because they can cause damage to the lower back / neck. Planks, side planks and reverse planks provide better conditioning of the entire core without causing any havoc.

Has anyone experienced anything similar?

[Oldfloss Administrator]

Looks great... I shall bookmark this... at the moment I am still building up my strength.... and using my Bodyfit with Amy. 5 minute and 10 minute work outs...slow and steady I may get to this point... thank you!

[CBDB Administrator Graduate Gold in reply to Oldfloss]

Nice! Yeah, I’ve done one or two sessions of hers, and they were really good! 👍🏽

[CBDB Administrator Graduate Gold]

Workout LEGS: As I wanted to give my knees another day of rest before another run, I decided to go for the second of the workouts! All about legs! But still gentle on knees. But boy, not gentle on your glutes!

So for all those needing to strengthen your ★ glutes ★ (ITB pain, anyone?) this should be a great workout! I certainly felt the burn 🔥 ! Also amazing how in a leg lift, the turn of toes downwards makes such a big difference in which muscles you use.

What I am not liking quite as much: the 10 min cool-down routing has quite a few deep squat-like postures that can be painful for my sensitive knees. So I had to do these quite carefully and with a helping chair back at hand.

Otherwise, nice workout to strengthen glutes and avoiding ITB pain!

[alpacagirl in reply to CBDB]

Workout LegsOh my goodness I certainly felt the burn! I have to confess I rested my leg down a few times - it was hard to keep it in a constant side raise for all those repeats - raises, pulses, circles and forward raises all without stopping😬 Just what I need for running though and hopefully it will get easier with practice. I like that it is only 10 minutes +warm up and cool down, mix and match.

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Yeah, I also could feel the burn on that one. 🔥👏👍🏽

[linda9389]

This sounds interesting! I'm still bad at incorporating strength work. Recently I stopped yoga after about fifteen months of daily practice and my cycling has fallen to 0km a week for the last month. I do need to find some oomph again. 10 minutes caught my eye, but then it became 30 ... I will read your reviews an bear these in mind, they look like a great find. Good luck 😊

[CBDB Administrator Graduate Gold in reply to linda9389]

Yes, I think you could get away with not doing the cool down 10 min as many do taper off at the end. I’m on my third now but can imagine doing only the 10 min ones after Yoga.

[CBDB Administrator Graduate Gold]

Workout WAIST: Another 10 min one with quite a few interesting moves. It’s actually quite a relief to do repetitions of moves with repeating sets as well. This is so different to YWA, but somehow reassuring in its learnability and repetitiveness. Very doable, this one, and no problem for knees! Yay! 👍🏽😃😅

[alpacagirl in reply to CBDB]

Had a go at this one today and, as you say, it is very doable (which was a relief!) and the repetitions and sets were quite nice.

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Great stuff! 👍🏽💪

[alpacagirl]

A bit late to the party, but would like to give this a go. I just found this forum and as I did the S&F programme and have been continuing with week 5 a couple of times a week I could do with a change for a bit. (Laura’s in depth explanations get a bit repetitive after a few weeks😅) I have had to cut down on my 3x a week runs as I picked up a thigh strain.... So this sounds perfect - thank you.

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Oh yes, do join us! And welcome to S&F!

[CBDB Administrator Graduate Gold in reply to alpacagirl]

I just just finished with my set, so how are you finding it?

[alpacagirl in reply to CBDB]

Hi CBDB! Have done 3 so far and apart from the fact that ABS and LEGS were really hard but just about doable at a slower rate I have really enjoyed them. I did the fitness studio basic warm up which was only 5 minutes so was ok apart from one time when the warm up finishes with squats and the workout begins with squats!!! Just need to do arms and bum now. I will definitely use them again. Would prefer a shorter cool down but was good to do the stretches.

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Brill!!! Great stuff!

[CBDB Administrator Graduate Gold]

Workout ARMS: Again, a quite intense - but just about do-able (for me) - arms-focussed workout. Three movements repeated. Push-ups can be opted as half, with knees down.

The curls with a towel lifting your leg was a new one for me, and also seems to help with balance and keeping your core activated. 💪👍🏽

[alpacagirl in reply to CBDB]

ARMS: last one for me! I hate press-ups so did a few half press-ups. Liked the curls with the towel and the bridge type triceps things were nice.

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Nice!!!! Well done! Brilliant! 🙌👏🥇

Yes, the towel curls were a new one on me and I also liked that. It just showed me how different the same kind of exercises can be carried out!

[alpacagirl in reply to CBDB]

I will definitely use these little workouts again so thanks for the pointer as I hadn’t come across them before😃

[CBDB Administrator Graduate Gold in reply to alpacagirl]

✔️

[CBDB Administrator Graduate Gold]

Workout BUMS: (not sure if that should be plural or not?) a great workout for those who need to pay attention to glutes and ITBs.

In my book, I’d say that paying more attention to your bum is always a good thing for us runners, as they are almost the biggest muscles that are involved in running, possibly with exception of quads. But I seem to have neglected my bum muscles more than I should have, and I think the result was that my knees might have taken a hit.

And as I strengthened my knees, and increased my running distance, I am beginning to feel my glutes tightening up. I’m certainly using my rollers on my glutes more than I used to! (Yes, that sitting your bum on a ball or roller thing 🤣)

So let your bum muscles catch up with the strength and fitness of all your other muscles, with the help of this 10 min workout.

It’s a good one.

[roseabi in reply to CBDB]

Lol, multiple bums!

[alpacagirl in reply to CBDB]

BUMS today. Hard work but this one was definitely doable and I could keep up!

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Woohoo 🥳 🎉 🙌

[alpacagirl in reply to CBDB]

One more to go - Arms. Can’t be that hard???

[CBDB Administrator Graduate Gold]

FINISHED!!! Tadaa!!

🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉

How is everyone else doing? I managed to finish with some days to spare.

My overall summary! I liked the 10 min workout sessions and will probably return to them.

I didn’t like the warm-up or cool-down sessions, and specifically the cool-down was actually as intense as the workout itself. And the fact that these were separate annoyed me as well.

But I think the 10 min sessions were great, and I assume if one just takes a bit of care and time to warm up and cool down with one’s own routine, maybe not taking the full 10min each, one should be ok.

How has everyone else found it?

[ritu85260 in reply to CBDB]

I finished all 5 and started another round yesterday with Abs. Ah, so difficult! I found Arms difficult too, with so many push ups. Does the lingering pain in my abdomen mean the old fat and muscles are torn up, and being replaced with hard muscle? Am I going to become a muscular hunk? 😀😀😀😂😂😂

[CBDB Administrator Graduate Gold in reply to ritu85260]

Definitely!! 😂🤣😃

Congrats! Woohoo! 🎉👏🥳🙌🎊

So, do you have any further S&F plans. We just started a 30day Pilates Journey and that continue to strengthen that core! Join us if you’re interested! healthunlocked.com/strength...

[ritu85260 in reply to CBDB]

I plan to continue S&R for 2 more rounds. Will access the situation after that. Difficult to fit in S&R with running and cycling. How do you manage? Combine S&R (or pilates) and running on the same day?

[CBDB Administrator Graduate Gold in reply to ritu85260]

Great plan!

Fitting it in is difficult. After graduating from C25k for another 4 months I only did S&F workouts 3 times per week, alternating with 5k runs. After that I switched over to doing Yoga daily, with some special workout weeks thrown in, like the above!

Daily YWA (or the current MVMT Pilates) is doable on a daily basis as most sessions are not longer than 20 min. Some shorter, some longer. But I can do this first thing in the morning, or lunchtime or even evening before bed. Energy-wise it’s also more manageable and both have a meditative or relaxing element to it.

Than doing short series of challenges like this one or focussing on specific areas (e.g.knees) is a great top up, I find.

That’s all I manage. But I don’t cycle anymore. (But I indoor-row, but use it as well to top things up)

[ritu85260 in reply to CBDB]

You are so well planned! Have noted your points. I may start pilates later this month, will see how it goes. I would definitely continue running thrice a week, and need to cycle too. If pilates is not intense, then I can combine it with cycling on the same day, I guess.

[Pigivi]

Oh just discovered this one today! I have half hour before my next zoom meeting... going to give it a go!

[CBDB Administrator Graduate Gold in reply to Pigivi]

Brill, intrigued to hear how it went! 👍🏽👏💪🏃🏿‍♀️

[Pigivi in reply to CBDB]

That was interesting.... I did the abs one, I find crunches excruciating 😅 but I could do the side planks and walking planks forever without a bother

[CBDB Administrator Graduate Gold in reply to Pigivi]

👏👍🏽💪 Nice! Mine was opposite! 🤣🤣🤷🏽‍♀️👍🏽

[skysue16]

Only just seen this post.....might have a look 😊 but strength work is really not my favourite although I know I should be doing some 😂

[CBDB Administrator Graduate Gold in reply to skysue16]

👍🏽💪😃