© 2016 Six Pack Guinea Pigs

  • Grey Facebook Icon
  • Grey Twitter Icon
  • Grey Google+ Icon

Power of Ten #1

This is a fast-paced workout that combines bodyweight exercises with an active recovery interval

to keep your heart-rate up and the calorie burn high.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I have called it the Power of Ten because each exercise has only 10 reps per set,

with a 30-second active recovery interval between each exercise.  

If you want a little longer of a workout and a higher calorie burn,

add in 30-60 seconds of jump roping after each full set.

 

Printable PDF

 

 

Beginner: perform each set 1-2 times each

Intermediate: perform each set 2-3 times each

Advanced: perform each set 4 times each + 1 minute jump rope between sets

 

You'll Need:

Dumbbells or Resistance Bands

Jump Rope (opt)

 

Warm-up:

Basic Mat Pilates Routine

 

The Workout:

Set 1: Perform 1-4 times in a row

10 Burpees

30 sec Butt Kicks

10 Right Side Lunge + Single Leg Curtsy Squat

30 sec Butt Kicks

10 Left Side Lunge + Single Leg Curtsy Squat

30 sec Butt Kicks

 

1 min Jump Rope

 

Set 2: Perform 1-4 times in a row

10 Squat to Plank

30 sec Tick-Tocks

10 Low to High Woodchops

30 sec Tick-Tocks

10 Low Wide to Narrow Squat

30 sec Tick-Tocks

 

1 min Jump Rope

 

Set 3: perform 1-4 times in a row

10 Chair to Frog

30 sec Ball Taps

10 Right Single leg Deadlift w/ Left Arm Raised

30 sec Ball Taps

10 Left Single Leg Deadlift w/ Right Arm Raised

30 sec Ball Taps

 

1 min Jump Rope

 

Bonus Giant Set: Repeat from the top and perform 1 set of all 9 exercises, omitting cardio.