10 Minute Workout Challenge by Fitbie.com
10-Minute Workout Challenge
Courtesy of Jessica Matthews
Pressed for time? Cut down the length of your workout by kicking up the intensity with this creative twist on a CrossFit-inspired workout of the day (WOD). For this 10-minute set you’ll complete as many rounds as possible—commonly referred to as AMRAP— of the three combo moves listed below. This short yet challenging workout, which is based off of the five primary movement patterns—bend and lift, single-leg movements, pushing, pulling, and rotation—can be done almost anywhere using just one weight of your choice (such as a kettlebell, dumbbell, or SandBell). So set your timer for 10-minutes, clear some space, and get ready to burn some serious calories.
Pushups with a twist (10 reps total):
In a high plank position place the hands wide to the edges of the mat or slightly wider. Slide your right leg under your body, threading it underneath the left arm to extend out beyond the left side of the mat. In this position, bend the elbows, keeping them close to the sides of your body or allowing them to flare out slightly as you lower your body toward the floor. As you exhale press up to return the right leg back behind you to high plank position for one repetition. Repeat the same sequence to the opposite side for your second rep, completing a total of 10 reps as you alternate sides.
Sumo-squat-curtsy-lunge combo (10 reps total):
Begin standing with your feet slightly wider than shoulder-width apart with the toes turned out just slightly (to 1 o’clock and 11 o’clock). Keeping the core engaged, hinge at your hips and bend your knees to sit back into a squat, working to lower the hips to the same height as the knees. To up the ante of this move, transition into a curtsy lunge by stepping the left foot back behind the right, bending both knees as you lower down for an added lower body challenge. Step the left foot back to its starting position to complete one rep. Repeat the combo on the opposite side, beginning by squatting at the center before performing a curtsy lunge by stepping the right foot behind the left for your second rep. Complete a total of 10 reps as you alternate sides.
Single-leg dead lift with single-arm row (10 reps total):
Stand with your feet together and the weight of your choice in your left hand. Keeping your core engaged, hinge forward at the hips picking your left foot off of the floor and extending it behind you. As you balance on your right leg, continue to bend forward and lower the weight toward the ground, keeping the hips and shoulders squared to the floor. As you prepare to rise back up to your starting position, perform a single-arm row with the left arm, drawing the elbow straight back as you bring the weight in line with your chest. Return to your starting position. Complete 5 reps on one side before switching to the other to complete a total of 10 reps.
After you complete this 10-minute workout, take note of how many rounds you completed, and see if you can beat that number next time!