Fit Villains: Selfish, Shameless, Sassy, Fitness.

Weekend Workout: Perfect Ten!

10 Moves. 10 Reps. Max Rounds. 30 minutes.

The Perfect 10 is a BRUTAL high octane circuit that will target your entire body. You’ll work your core & get your heartrate soaring with plyometrics, core & lower body exercises. It’s FAST, FURIOUS and requires ZERO equipment. You’ll need to push HARD to complete as many rounds as possible.

Set your timer or stopwatch for 30 minutes. Complete all 10 moves for 10 reps each, rest, then repeat as many times as you can with the clock running.

Take as many breaks as you need, but don’t stop the clock! Write down the rounds you were able to complete in 30 minutes and use that as your benchmark for next time. If you’d like to continue past 30 minutes, that’s fine. But only count your 30 minute score.

DETAILS

5 minute warm up: 60 seconds each

• Jog in place
• Jacks
• Squats
• Jump rope
• Plank hold.

Rest & stretch for 1 minute. Then start your timer for the Perfect Ten.

Goal: Complete as many rounds as you can in 30 minutes. Push yourself & take breaks when needed (ideally 30-60 seconds each round). 

Note: the harder the modification the slower you may go. That’s okay and totally bad ass: write it down. Feel free to switch to easier modifications at any time, or take your time with the tougher ones.

Depending on your level, these are general goals to shoot for: do your best!

Beginners: Aim for 3 Rounds

Intermediate: Aim for 4-5 Rounds

Advanced: Aim for 6+ Rounds

Tips:

• Take short breaks as needed, but the shorter the break, the better your time. Listen to your body & do your best.
• Drink plenty of water before, during & after.
• Have a snack ready to go post workout.
• Modify the moves as required. Switch to the easier modification at any time.

The Perfect TEN

10 Tuck Jumps
10 Triple Pulse Squats
10 T-Pushups
10 Lunge To Kick (Right)
10 Lunge To Kick (Left)
10 Burpees
10 Side V-Ups (Right)
10 Side V-Ups (Left)
10 Squat Jump Rotations
10 Elevated Hip Raises

Details & Modifications

Tuck Jumps

Stand with your feet slightly wider than hips width apart. Bend your knees, and pull your arms back for momentum. Explode up in the air, pulling your knees towards your chest as you jump. Land back on the ground softly. Repeat.

Modification: Pull your knees only as high as you can. If you can’t jump, you can perform a squat and a knee. Squat down, and lift one knee into your chest as you raise up. Repeat switching sides.

Triple Pulse Squats

Stand with feet shoulder width apart. Lower down and back into a squat (push your butt to the back of the room, and keep your weight in the heels of your feet). Hold and pulse three times, staying low and pulsing up and down 1-2 inches. Stand and repeat x 10.

Think about sinking LOW into the squat, bringing your thighs parallel to the floor. Advanced peeps may break parallel.

T-Pushups

From plank position, lower down into a tricep pushup (arms & elbows tight to the body). Pushup and rotate into side plank. Raise your opposite hand towards the sky, keeping your hips elevated. Hold 1-2 beats, then return to plank. Repeat alternating sides.

Modification: Do the pushup from your knees or on an incline (like a couch/chair). Raising the hand is optional.

Lunge To Front Kick

From standing, step back into a reverse lunge. Keep your core tight and arms pulled into the body. Knees should be on top, not over your toes on the front leg, weight in your heel.

Raise up and kick your back leg forward, keeping your torso tall (don’t lean back). Repeat 10 times per leg. 

Modification: Do a knee instead of the kick, or only do the reverse lunges.

Advanced: Add a triple pulse to the lunge, and a double kick.

Burpees

From standing, lower down to the ground into a low squat. Step or hop your feet out into plank position. Reverse the motion back into a low squat. Stand and jump up into the air. That’s one.

Modification: Step back instead of hopping & omit the jump.

Advanced: Add a pushup at the bottom of your burpee.

Side V-Ups

Lie on your side, with one arm next to your torso for support and the other behind your head. Using your obliques and squeezing your thighs together, lift both legs up towards the sky and bring your elbow towards your knee. Lower back down. That’s one.

Modification: Keep your bottom leg on the ground and only lift the top leg. You can also lie with your elbow bent for support.

Note: You can use a pillow under your tush for comfort, or fold your mat in half for extra cushioning.

Squat Jumps With Rotation

Lower down and back into a squat. Using your arms for momentum, explode up and rotate towards the right wall. Raise your arms high in the air as you jump, and land softly back in a squat. Repeat, flipping to the left wall & continue alternating sides.

Modification: Take out the rotation and do a regular squat jump instead. You can also eliminate the jump, but come up onto your toes.

Elevated Hip Raises

You can use a chair, sofa, stability ball (hardest) or bench for this move.

Lie on your back with your arms out to your sides and your feet resting on an elevated surface. Keeping your core braced, contract your glutes and raise your hips up towards the sky. Hold for a beat or two, then return to starting. Try not to touch the floor between reps.

Note: If you’re using a ball, you will roll some. Use your core to keep the ball steady, or place it up against the wall.

Modification: Do these from the floor instead.

Kill it!

Need a stretch routine for after? Use this follow along from Tone It Up!