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Here's the scoop...I'm packing a lot of work into a little bit of time with this one. Simply put 10 minutes on the clock and cycle through the exercises, doing only one rep of each one. Perform as many rounds of the circuit as possible in 10 minutes. You can take breaks as needed to ensure good technique. Choose 15-25 pound dumbbells.
Follow along with the video the first few times, and then you should be able to take it from there. (This video was just a recording of me actually performing the full workout, so you can see the speed that this routine should be performed. There's no dialog here!) |
This routine can be combined with another Advanced Workout to add variety throughout your week.
Always perform a thorough Dynamic Warm-up before beginning, and finish with a Complete Cool Down of foam rolling and stretching when finished.
Treat the group of exercises as one big circuit, moving carefully from one exercise to the next with no rest. You may rest in between rounds if needed. I recommend performing this routine on several different occasions, adding another minute each time you do it.
Always perform a thorough Dynamic Warm-up before beginning, and finish with a Complete Cool Down of foam rolling and stretching when finished.
Treat the group of exercises as one big circuit, moving carefully from one exercise to the next with no rest. You may rest in between rounds if needed. I recommend performing this routine on several different occasions, adding another minute each time you do it.
The Exercises1a Burpee 1b Renegade row 1c Push-press 1d Bent-over row 1e Forward lunge (one rep per leg) 1f Vertical jump |
The NumbersPerform as many rounds as possible in 10:00 One repetition of each exercise |
