Take Back Ten

Here’s something quick for you. 10 minutes quick. I want you to take back 10 minutes of you life that, let’s be honest, you are wasting on something else.

10 minutes of instagram you don’t need. 10 minutes after you hit snooze when you never fall back asleep. 10 minutes of sitting on the couch wondering what to make for dinner. 10 minutes of crappy reality tv. 10 minutes of doing something that’s not this workout!

I think I made my point. I guarantee you will be happier if you can take back just 1o minutes of your life every day to sweat.

It’s set up as an AMRAP, meaning As Many Rounds As Possible, in 10 minutes.
Once your clock starts you’ll rotate through 3 exercises completing the prescribed reps of each one:
20 Kettlebell (or Dumbbell) swings, 10 Jump Squats and 10 Shoulder Presses

There is a catch. There’s always a catch. Every time your clock hits 1 minute you’ll stop where you are at in the sequence and immediately do 5 chest to ground burpees. Then, pick back up right where you left off.

On The Dot

Rest in this workout is “as needed”. Take breaks if you have to throughout the 10 minutes (but remember – EVERY time the minute hits you will do 5 burpees). Importantly, keep in mind that this is ONLY 10 minutes so breaks should be relatively quick – the goal is as many rounds as possible!

My tip on selecting dumbbells for the workout is to keep it challenging but not impossible. Every set should feel like you can just get out 10 reps with good form (but maybe only 1 or 2 more if you had to).

If you don’t have a kettlebell you can use a single heavy dumbbell. If you are really limited on equipment just use one that you have for your presses.

Another video to demo the moves for you!
Enjoy the workout. Enjoy the burn. Enjoy the sweat. Make those 10 minutes count!

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