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Total Body Calisthenics Workout 10 X 10
With fall officially here and many of us falling back that means if you work the 8-5 shift it will be dark when you go into work, and dark when you leave work. This time is especially hard for me to stay motivated and keep working out each day. With the holidays approaching and all the excuses mounting, working out can easily take a back seat to other “more important things” like watching tv or just relaxing. That is why I created this new total body workout, the 10×10. So if you want to get a quick and effective work in, keep on reading. This total body workout is well worth your time to both read and do.
The Total Body Workout
I have several total body workouts on my blog, but in my opinion there can never be enough workout routines for all of you to scan through and use. This total body workout circuit is 10 rounds of 10 reps of 4 exercises with no rest. So you will do 10 reps of one exercise, immediately do 10 reps of another exercise, and so on until you have done each exercise 10 times with 10 reps. You should be able to keep pace so that you finish this total body workout in under 10 minutes. Either way, just show up and do this total body workout to see how effective it is in such a short period of time. You will need a pull up bar or something that you can do bodyweight rows with substitute. Here is the total body workout
Total Body Workout Exercise #1 – Push ups
You can do any form of push up here. I suggest each time you do the push up set change it up. This way you are adding more muscle confusion and making your muscles work much harder than if you simply did the same type of push up each time.
Total Body Workout Exercise #2 – Squats
Squats are obviously one of the most important, leg exercises you can do. Thus they need to be in this workout. Just like the push ups, I highly suggest you switch what type of squat you do with each time you do squats. For example, you could do normal squats, then jump squats, then one legged squats and so on.
Total Body Workout Exercise #3 – Pull Ups
Pull ups are one effective upper body exercise that really cannot be replicated as well with machines. I know people who can do a whole lot of weight when doing lat pull downs but struggle greatly to just do 4 or 5 pull ups. This exercise follows the same pattern as the first two, switch your style of pull up each time you do them.
Total Body Workout Exercise #4 – Burpees
I have a love hate relationship with burpees. I love them because of how effective they are. I hate them because they kick my butt each and every time I do them. 10 burpees alone is enough to increase your heart rate, but doing 10 burpees of after these three other exercises 10 times for 10 rounds is a lot.
Total Body Workout Recap
This total body workout can be done almost anywhere, it requires little space and next to no equipment. Don’t let the fall and winter seasons take over you from working out. The more you invest in your body and get it to be stronger, the longer it will function optimally and take care of you. Give this total body workout a try and let me know how it goes, I highly enjoyed it when I did it over the weekend
For more calisthenics workouts check out https://www.the-muscle-experiment.com/.
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The information presented is intended to be used for educational purposes only. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
