Ten.0 workout

Happy Friday,

If you're anything like me - you already have plans for your Friday night and the gym isn't one of them. I made a fast & simple -at home- workout for YOU. It's a butt burner - leg toner - tummy tucking - shoulder building - bicep pumping kind of workout.

YES, it's a fat burning full body workout.

YES, you can do it at home in 10 minutes.

YES, you're going to feel it.

YES, you have to push yourself.

And YES, this guide will walk you through it.

For Ten.0 - you will need you and your body, - that's easy. A confident attitude {because you're about to kill this workout} - and a lionheart would be a +plus {because we are constantly growing ourselves and taking steps toward our goal of a healthier life}.

The Ten.0 workout is prefect for no weights [bodyweight] or you can add in dumbbells [or 2 cans of soup]for more of a challenge. I used 10lbs dumbbells - you can be the judge on what you use!

---

10 steps. - 10 reps. - 10 mins. It's the perfect Ten.0.

---

#1. Warm Up your bod with a light jog/jumping jacks/ jump rope or whatever your flavor may be. And hold your STRETCHES for 10 sec. -legs/ butt/arms/shoulders. This is SO important. Okay, now let's go!

#2. 10 front squats

if using weights hold together at center chest. If you aren't using weights - no problem just do air squats! Either way - chest up, abs tight, heels flat, butt back, & push your knees out - this will help target the butt and back legs. Take it slow if you need to pick up the speed if you can!

*Tip-you should be able to wiggle your toes during the entire squat!

21082069_10155586052249898_2090454366_o_edited

21082119_10155586054179898_524159901_o_edited

#3. 10 squat press

Well, here's to feeling the burn. Sit in a squat and press those weights (or 2 cans of soup) over your head 10x while holding that squat positions - butt low, chest up, tummy flexed, heels flat, toes wiggling - shoulders and legs be burning - breathe.

#4.10 lunges (each leg)

(if you're using weights-hold by your side) Make sure your front knee does not pass over your toes and extend your other leg behind you. Softly touch your back knee to the ground and back up. If you aren't using weights - try jumping lunges!

#5. 10 jumping X squats

It looks the same with weight as it does with out! Touch the ground between your feet on your squat and then push off your heels -jumping- raising the dumbbell up your stomach/chest and landing with arm fully extended above your head - like an X.

keep the chest up & tummy flexed.

Ten.

Yes,

10 each arm,

which actually

= 20

you

will

thank

me

later. :)

#6. 10 push ups

push-ups are hard. I did them on my knees for FOREVER and that's okay if you need to also! Either way keep your back flat - butt down - tummy flexed - arms close to your side.

YOU CAN DO IT - you're already over half way done. And dang, you lookin' like a Ten.

#7. 10 dumbbell curls

fully extend arms to your side -keeping elbows stationary-

raise the dumbbells (or can of soup) up to your shredded shoulders (LOL). Keep your tummy flexed and back straight. If you have to use any part of your body other than your arms to get the curl- the weight is too heavy.

Tip: go slow. especially on the way down - work the muscle both ways for best results.

#8. 10 knee to chest (each leg)

Get yourself in a plank position -back flat/butt down/tummy flexed- with arms locked out. SLOWLY (this is key) - crunch one leg at a time to your chest and back out. The slower you go the more it burns - you should be feeling it in your lower abs! Awesome, almost done!

#9. 10 cross punches (each arm)

This one will burn the abs & the arms- but i 100% love the burn. If it burns then i know my workout was worth it. So here we go - slightly bend your knees *keep your tummy flexed the entire time* and

Hit 'Em with that cross punch.

Right. Left. Right. Left.

(Again, it looks the same without weight - keep the tummy flexed!)

I love this - great for your abs, arms and self defense.

#10. 10 plank rows (each arm)

Pull dumbbell up and back down.

[if you aren't using weight, do cross shoulder touches - meaning touch your right hand to your left shoulder and left hand to right shoulder - 10 each arm]. Keep your body flexed -especially tummy- and your back flat.

YOU DID IT - You just finished my Ten.0

I hope you loved this workout - i know i did - its easy to do when i'm traveling or have minimal time for a workout.

Next time - push yourself to go a little faster or maybe try 2 rounds or do it the exact same but grab a friend to do it with you! All that matters is that you did IT. You tried something new, you pushed yourself, and now you are better for it!

Remember: when you're at the gym - train hard.

when you leave the gym - eat healthy.

Happy FRIDAY - subscribe to my blog for more workouts like the Ten.0, recipes and tips & tricks to a healthier life.

#fitwithbrit