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Workout: Perfect 10!!!

a full workout class of people jumping all at the same time

Time: 45 - 60 minutes

Equipment Needed: Bench / Chair and a Stopwatch

Warm Up: 5 - 10 minutes

Timed #1: 10 minutes

Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.

  • 10 Squats (with optional lateral leg raises) - 5 per side

  • 10 Walking Lunges - 5 per leg

  • 10 Alternating High Knees

¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)

Rest 2 - 4 minutes

Timed #2: 10 minutes

Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.

  • 10 Jump Squats

  • 10 Push-Ups

  • 10 Mountain Climbers

¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)

Rest 2 - 4 minutes


Timed #3: 10 minutes

Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.

  • 10 Floppy Burpees (or regular burpees)

  • 10 Bench Dips (or tricep push-ups if you don’t have access to benches)

  • 10 Bird Dogs (alternating 5 per side)

¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)

Rest 2 - 4 minutes

Finisher:

Finish with 60 seconds of each of the following exercises then REPEAT for 2 sets total.

  • 30 seconds Jumping Jacks

  • 30 seconds Floor Jacks

  • 30 seconds Power Jacks

  • 30 seconds Recovery

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by kovaciclea from Getty Images Signature

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