Make your way through 10 moves that target your entire body with the fast-paced Perfect 10 Workout.
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I’m back in action after enjoying the nice, long holiday weekend. I spent some time upstate at Will’s family’s lake house. We got in some sun, cruised around on their boat, BBQ-ed, drank some good dranks and watched the fireworks from the middle of the lake. I know – rough life.
I got in some sweat, too, of course. Will and I went for a hike at High Point State Park, I went for a 4 mile run one morning, did some kayaking and got in two CrossFit-style workouts with Will’s sister. She just bought a kettlebell, so we had to put it to use!
I’ve been really enjoying putting together CrossFit-inspired workouts to do when I’m not at my box or when I want something lighter-weight but still intense. This Perfect 10 Workout is just that – intense and challenging, but still do-able for any level of fitness. At first glance, this workout may not seem so tough, but allow me to instruct you on how to go through it.
You start by doing move 1 (50 high knees). Then do move 2 (2 wall walks) and repeat move 1. Move on to exercise 3 (3 box jumps) and then go back to move 2 and move 1. Do you see how this is working? Every time you add on a new move, you have to repeat all the moves that came prior. Comprende?
The length of the workout is however long it takes you to get through it, so if you want a quicky – move fast!
How to do the moves:
High Knees: Stand with your feet about shoulder width apart. Start to jog in place, but bring your knees up high as you do so. Ideally, the knee should come to or past the hip. Hold your hands out to hip height to help you reach your target if needed. Perform 50 total (25 per side).
Wall Walks: Lay on your stomach in front of a wall so that your feet are touching the wall. Push up to a plank position. With the core engaged, walk your feet up the wall and your hands and chest closer to the wall. The goal is to get into a handstand position as parallel to the wall as possible, but only go as far as you are comfortable. Hold for a second. Slowly walk the hands back out and feet back down the wall. Return to start and repeat.
Box Jumps: Stand in front of a box or step. Bend at the knees and jump up, landing with both feet on the box/step. Extend your knees, so that you are fully standing before hopping or stepping back down. Repeat. To modify, use a lower box/step or step up instead of jumping. If a box or step isn’t available to you, do squat jumps instead.
Dumbbell Squat Thrusts: Stand with feet about hip width apart, feet turned slightly out. Hold two dumbbells up to your shoulders, palms facing in toward each other. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. You don’t have to stop at 90 degrees if you have the mobility to drop down further. As you stand back up, straighten the arms and lift the dumbbells overhead. Lower the dumbbells back to starting position and repeat.
Hand Release Push-Ups: Place your hands directly beneath your shoulders and turn them outward slightly. Get in a plank positions, abs pulled in, back flat. Keep your elbows in tight to your body as you lower your body all the way to floor. Your chest should be touching the ground. Lift your hands up off the floor before placing them back down and pushing back up to a plank position. Repeat.
Toes to Bar: Hold on to a pull-up bar, arms about shoulder width apart. Keep legs together and straight and core engaged as you try to bring your toes up to meet the bar. Lower back down and repeat. If this is too difficult, bend the knees and bring your knees as close to your elbows as possible.
Kettlebell Swings: Stand with feet hip-width apart. To begin, soften the knees, shift your weight into your heels, send your butt back and keep your chest upright. Grip the kettlebell (which should be in line with the middle of your feet) so that your palms face you. Then drive through your heels, explode through the hips, and swing the kettlebell up to chest height with the arms extended. Squeeze your booty at the top. Allow the weight of the kettlebell to help bring you back to the starting position and swing back between your legs. Keep moving vs. stopping to reset each time and choose a weight that allows you to swing with good technique while still feeling a bit challenging.
Burpees: Start standing with feet hip-width apart. Jump or step feet back and drop your hands under your shoulders (so you land in a plank position). Do a push-up, lowering the chest all the way to the floor. Push back up to plank, jump your feet back in and hop back up to stand, clapping your hands overhead as you do so. Repeat as soon as you land.
Goblet Squats: Stand with feet about hip width apart, feet turned slightly out. Hold a kettlebell in close to the chest with both hands either on the horn or wrapped around the ball of the kettlebell. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. You don’t have to stop at 90 degrees if you have the mobility to drop down further. Stand back up to start and repeat.
V-Ups: Lay on the floor with legs extended out in front of you and arms extended on the floor overhead. Keep your feet together and your legs straight as you lift the legs up and raise the upper body, reaching for the toes with your hands and creating a “V” shape with your body. Keep the core engaged at all times. If this is too difficult, you can bend at the knees.
There you have it. 10 moves. All the muscles. Buckets of sweat. Enjoy, my fit friends!
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Favorite move of this workout – go!