Workout of the week: Full-body workout for time

22nd April 2024

ALL LEVELS / full-body workout for time / 10 minutes

Equipment: Dumbbells, gym mat & stopwatch

Time is a crucial element in our daily lives. It dictates our schedules, deadlines, and commitments, emphasising its importance in orchestrating our routines. In the grand scheme of a 24-hour day, 10 minutes may seem insignificant. This workout, however, is about to prove you otherwise.

It’s a full-body workout for time. It consists of 4 exercises, all with the same reps: 10 reps in the first round; then, in every subsequent round, you deduct one repetition until you reach one, making it 10 rounds total. In case you finish before the 10-minute time cap, you must spend the remaining time performing a plank.

Jumping squats
Plank row
Single leg tuck-ups
Burpees

When you’re ready, let’s go!

WORKOUT SETUP

4 exercises
10 rounds
Start with 10 reps, subtract 1 each round
Time cap: 10 minutes
Equipment: Dumbbells, gym mat & stopwatch

WORKOUT EXERCISE LIST

10 rounds

1 – JUMPING SQUATS

1st round: 10 reps — subtract 1 rep every round

Stand with feet hip-width apart. Engage the core and set the shoulders slightly.
Quickly bend the knees and hips to a squat position as you bend your arms.
As soon as you hit the lowest spot, rapidly extend the hips and extend the arms to straighten the body and perform a small jump.
Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
Repeat for reps or time.

2 – PLANK ROW

1st round: 10 reps — subtract 1 rep every round

Assume a pushup position and place your hands on a set of dumbbells.
Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.
Maintain your core engaged, keeping your elbows in proximity to your body, and lift a single dumbbell off the floor.
As you raise your elbow as high as you can, contract your shoulder blades together.
Perform the same motion with the opposite arm.
Continue alternating between arms.

3 – SINGLE LEG TUCK-UPS

1st round: 10 reps — subtract 1 rep every round

Lay down on your back, legs stretched and arms by your side.
Crunch forward while bringing one knee close to the chest.
The opposite foot stays straight and touches the ground.
Finish with hands down by foot that you bring close to the chest.
Repeat.

4 – BURPEES

1st round: 10 reps — subtract 1 rep every round

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously for reps or time.