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.
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:
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.