10 Strong
Print Workout Here
Get ready for buckets of sweat! Only two moves, no jumping cardio but that heart rate will be pumping. This guy’s done in 16 minutes – 20 with cool down. What’s your excuse? :)
What you will need:
- Just your sexy self + something to step up on (stairs, ottoman etc.) some heavy ass weights! I used 15lbs.
Warm-Up:
- Jumping Rope + Squats with Arm Circles + Twisting March
Workout: Do 1 rep of each move, and then do 2 reps of each move and so on up to 10. Do all reps of one move before moving on. Don’t alternate your legs.
- Step-Up High Knee with Lunge – Right Side – Using something about 1.5-2 feet off the ground step up with your right leg. Bring your left knee up into a high knee position. Step down with your left leg, don’t just let yourself collapse down and as you bring your right leg off the step bring it behind you into a lunge.
Modification: If you don’t have a stepper or stairs no problem. You will do a forward lunge and back lunge with one leg then repeat a forward back lunge on the other side. If you can’t lunge then you will just be doing a ton of squats. Every time we step up and lunge back you will be squatting. Hello booty! - Step-Up High Knee with Lunge – Left Side– same as above just the other side
- Shoulder Press – Grab a weight in each hand and bring the weights up to your shoulders bending your elbows 90 degrees. Press the weights up to the sky then bring them back down to your shoulders. Your elbows can be wide or narrow for this move, your call. If/When the weight gets challenging it’s important to not swing your hips in order to bring the weights up. If you are, drop down in weight by either grabbing a smaller weight or holding 1 heavy weight. You will get way more out of the move this way and not risk hurting your back.
Modification: If you can’t shoulder press do some bicep curls here or overhead shoulder claps.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Omg I actually love this one ☝️
hahaha I love that you added in the actually to that comment. :) Save this bad boy to share the love all the time :)
Sweaty!!!
oh yeah!
Oh my gosh. Those last 2 rounds!
Total killer! Great work!
Newbie here! First ever workout complete – thank you!! :)
Yay Eran!! Welcome to the RF family! I was so flattered to see you had signed up!
What a workout to get started on! Welcome to the tribe lady!
I can’t believe how sweaty I am. Yay Monday sweats!
Heavy weight’ll do that :) Great way to start the week!
I needed an extra push today after all the carb consumption this weekend. I kept the weights in hand for step ups and it was just perfect! Thank you!
You machine!!
I’m pouring sweat! Loved this one!
Love it!
I am dripping. I always fool myself into thinking the short ones are going to be ‘easy’….lol
pleasantly deceptive :)
I really liked this one! I am going to be sore tomorrow that’s for sure
Love that 24 hour burn!
Holy dripping I can feel my heart just rocking. Loved that. Ty Nicole.
You’ll feel your but rocking today now too hehe
Loved it. Thanks Nicole
I thought this would be your style Ash. Great work :)
great workout!! ass is sore today
Love that feeling!
Ok now my quads are wrecked!
YES!!! Great work girl!
I heard you were pretty good at quickies!! ;)-
My specialty :p
2nd workout in after 6 weeks
Sweat was dripping…enjoyed this workout!
Amazing Jenn! Welcome back!
Hey powerful beauty! I loved this! I usually love all your workouts but some are just extra awesome!
Amazing!! I loved this workout too – you always push harder in ones you enjoy :)
Ya baby! enjoyed that one!
Wootwoot!!
I may or may not pass out! Who ever says you can’t workout in less than an hour obviously hasn’t been tortured by you or ash! Just hoping I can make it through my night shift at the emerg clinic!
I’m sure it gave you the extra energy you needed to push through that shift. Way to go lady!
Love it !!
Woootwooot!!