Make your way through 10 moves that target your entire body with the fast-paced Perfect 10 Workout.
Welcome to another great Wild Workout Wednesday Link Up where Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub, Michelle at Fruition Fitness and I bring you workout ideas, motivation, inspiration and recipes to try. Join us each week by reading along, linking up and grab the button to proudly display on your blog/in your posts!
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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!
And of course, don’t forget to join the Wild Workout Wednesday Link Up. Full rules can be found here.
Let’s Chat:
Favorite move of this workout – go!
You forgot to add that a wheelbarrow will be necessary to roll you home with 😀 Killer!
ahahaha!
An awesome all-encompassing workout! I’m going to incorporate some of these squats into that squat challenge I’m participating in this month.
Wendy@Taking the Long Way Home recently posted…This or That….Juxtaposition in Running
woohoo!
ooh toes to the bar sounds good! Thanks for the link up have a great day
Deborah @ Confessions of a mother runner recently posted…Finding My Edge
Toes to bar are so tough! I struggle with them so hard!
Miss my kettle bell! Might have to break it out for this workout! Sounds like a great weekend too!!
Michelle recently posted…3 Crucial Keys to Planning a Realistic Race Schedule
Bring it on out!
I love this perfect 10 workout! Seems like you’ll get a great workout in a short amount of time.
Short amount of time as long as you move quickly 🙂
This looks like a killer workout! My man would probably like it – he’s training to be on the K-9 unit at work and apparently the fitness test you need to do is brutal!
Oh this would be great for his training!
Oh man this looks killer, I love it!
Annmarie recently posted…Hill Sprints & Ultimate Sandbag Strength Workout
We can do it while you’re here ;-P
I had to read that a couple of times to figure out how to do it, LOL. What a cool workout, and one that would easily kick my butt!
Janelle @ Run With No Regrets recently posted…How to Track Goals With the Believe Training Journal
haha I must have written and rewritten those instructions so many times to make sure it made sense.
Well this looks hard. Understatement of the year. I agree with Susie above, I’ll need that wheelbarrow.
Debbie recently posted…Taking A New Look at Stretching: The Core Four
haha. You can help us stretch out afterwards!
Burpees and I are NOT friends haha. I think I’d be able to do 5 haha
Carmy recently posted…Trails to Check out Near Niagara Falls
You can do ’em!!
This looks like tortue! ha ha Toes to bar, I’d be lucky to get them to hip level.
Jen @ Pretty Little Grub recently posted…Five Lessons I’ve Learned in 5 Years of Running
I struggle with toes to bar, too! I’m still at the knees to elbow level and even that’s tricky.
Haha, that definitely sounds challenging!
Oof.
Ange // Cowgirl Runs recently posted…My Summer Fitness Schedule
It’s a toughy for sure!
That wall walk sounds killer. I’m so trying that tomorrow. Hopefully I don’t fall like a fool!
Megan @ Skinny Fotalicious recently posted…Greek Shrimp Salad {GF, Low Cal, Paleo}
They are serious shoulder burners!
that is a killer idea! literally! I might need CPR when I finish but the idea of it is intriguing.
Mary Beth Jackson recently posted…ZOOMA Summer Challenge Week One
haha you can do it!
This looks very challenging! I definitely need to try!
Let me know if you do!
Thanks for the workout…this looks like something that won’t take a long time to do and would be easy to remember. (but, burpees…seriously????? I’m glad they’re towards the end LOL)
Kimberly Hatting recently posted…Juxtapose me this….
haha Love to hate ’em!
This looks like a great workout. I cant wait to try it out!
Ivanna recently posted…Top Ways Real Women Move
Woot! I hope you do!
THIS GIRL needs to print this work out OUT!!
GiGi Eats recently posted…Rethinking That Wiener
DO IT!
Killer workout! Gotta save this and give it a go!
Thank you! I hope you do!
This sounds so fun! Except for all the repeats… that part doesn’t sound fun. But I want to try your workouts!!! I feel like I need to invest in a pull-up bar and a sandbag (for Annmarie’s workouts)!
Rachel recently posted…#FuelYourAwesomeness with Bob’s Red Mill Protein Powders
I have a sandbag that is in need of sand so I can do Annmarie’s workouts, too! haha
I love kettlebell swings since they work multiple muscle groups at the same time.
Kathryn @ Dancing to Running recently posted…2016 Goals Check In
Yes! They’re so good, especially for working the back of the legs and glutes for us runners.
I love wall walks – they make me feel like a little kid!
Hannah recently posted…Traveled trails: (not) training and weekend misadventures
haha until they start to burn those shoulders! How come our muscles never seemed to fatigue as kids?
Totally forgot about kettlebell swings! Really should get one in my apartment and do those more. Such a good exercise for your posterior chain – perfect for when you’re short on time after those long runs during marathon training 🙂
YES! So good for us runners.
This looks tough! Wall walk… toes to bar… burpies… I think I’d need the wheelbarrow too!
vicki recently posted…Quick Black Beans and Rice
haha you can do it!