23 Minute 10, 10 & 10 Workout
Print Workout Here
For this workout we are focusing on really targeting each muscle group and burning it out before we move on to the next move. Enjoy that tight feeling for the days that follow!
What you will need:
- Weights preferably
Warm-Up:
- Various moves for 3 minutes.
Perform 10 reps, 10 pulses and a 10 second hold, repeat for a total of 3 times before moving on to the next exercise.
- Squats – Really focus on your form and don’t rush through the reps. Slow and controlled is the key. Keep your weight in the heels, your shoulders pulled back and down and your belly button pulled in towards your spine. Sink down as low as you can go, aiming to get your quads parallel to the floor, slowly rise back to standing position. After your 10 full reps, sink back down and stay low performing 10 mini pulses and finish with a 10 second hold
***Repeat 3 times through***
- Bicep Curls – keep your shoulders back and your elbows tucked in at your side, start with your arms straight down and curl the weights up to your shoulders and release. For the pulses keep the weights at a 90 degree angle and perform small pulses, moving the weights only a few inches, hold in that 90 degree position for 10 seconds
***Repeat 3 times through***
- Lunges 3 x / leg – Starting with the right leg in front, perform 10 static lunges. Be sure to keep your weight in the front heel to protect the knee. Before 10 full reps, to perform the pulse sink low and stay as low as possible, only rising just a few inches with each pulse, hold in a low lunge for 10 seconds , switch legs
***Repeat each leg 3 times through***
- Tricep Kickbacks – grab a set of dumbbells, get into position by having your feet hip width apart with a soft knee, hinge slightly forward at the hips, keeping your back flat and shoulders pulled back. raise your elbows behind you bringing them towards your shoulders. From there simply straighten the elbow so your arms is fully stretched out behind you. Bend the elbow and come back to starting position. Perform 10 reps, after the 10th rep keep the arms fully extended and perform little pulses to really target the tricep, and then hold them behind you straight for 10 seconds.
***Repeat 3 times through***
- Calf Raises – balancing on your tippy toes, bring your heels towards the floor without allowing them to ever fully touch, return back to a tippy toe position. Perform 10 slow, 10 quick pulses, and a 10 second hold.
***Repeat 3 times through** - Shoulder Press – grab your dumbbells and bring your elbows to shoulder height with your hands above towards the sky. Being sure your elbows and shoulders are aligned. Raise the weights above your head until your arms are almost fully straightened. Return to staring position. Perform 10 full reps. For the pulses keep the arms bents and hold raise them 2-3 inches pulsing up and down. Return to the starting position and hold for 10 seconds
***Repeat 3 times through***
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Kaylie Ginn
Swapped the workouts around a bit this week. And man do I know I’m going to feel this tomorrow!! Arms are already aching but it was a good way to start the week :):)
WOOHOO, I struggled with this one too, my triceps were so sore the next day
Good burn thks
That was a lot harder than I thought it would be! THOSE LUNGES THO
Great burn workout. Wow. Ty Kaylie
Glad you like it lady :)
Was not feeling like working out but did this anyways…. Loved this style and feeling the burn! Those lunges hurt like a mother and I could definitely feel the burn for the calf raises! Thx Kaylie
oh I love hearing that! part way through the work out I was lie what did I get myself into hahaha
Digging your workouts Kaylee!!! Thank you! Couldn’t agree more- first set..’this is soooo easy…’ third set ‘WTFFFFFFF!!!! Owwww!!’
Thanks!!
hahahaha RIGHT. I was struggle city to finish some of those !
Lunges were killer but in a good way!
surprisingly my triceps were the most sore the next day !
Shoulder press and lunges were the toughest for me. I like this format. It’s great to change things up. Thanks!!
oh so glad you liked it. it was def a burner
toss up for me between those tricep kickbacks & calves….then I did the 100 squats. It’s gonna be a badass day, thanks!
hahahaha YES those were my 2 hardest for sure !
The lunge holds were the toughest for me, holy burn! Thanks so much, Kaylie!
My absolute pleasure lady, burn baby buuuurn
Definitely harder than it looked! Lol Great workout to get back at it after being out sick for a bit! Thanks!
way harder than it looks hahah even when I planned it I thought, oh I hope this is hard enough
My biceps and shoulders are on fire!
Will do that one again.
Loved this one! felt great to burn out the arms!!! Lunges and Shoulder presses-10lbs but fought through it now they are like JELL-O lol
YES!!! you are a machine lady
Done!!! Those calf raises though. Holy smokes. Haha.
RIGHT, I was trying so hard not to curse like a sailor
I liked this one! Struggled with the lunges.
as did I ;)
Exactly what you said .. first one piece of cake … by third i’m on fire. Lunges and biceps curls in particular.
the burn really sneaks up on ya eh
So fun!!
thanks beauty!! I MISS YOU
Wowzers Kaylie. Glad I didn’t read the description of that one…see that’s why I just jump into the workouts without knowing what I’m in for…hahaha
hahaahah ignorance is bliss right
Calves and shoulders were burning!
I really liked that format. The shoulder presses burned the most for me. Another great workout, thanks Kaylie!
Oh I am os glad you liked it :) they all burned for me haha
I love how you ladies keep,changing up the formats! Loved this one. Never boring. Lunges were my hardest, for sure.
Glad you liked this one lady! those lunges were serious eh
Those lunges? Oh, mama! So much burn. Thanks, Kaylie! I also really loved how you explained the moves during the warm up.
wooohooo so happy you liked it Gillian. soooo much burn
If there was an option to “favourite” a workout to redo, this would be on my list! Oh man those lunges. Loved it!
WOOHOO AMAZING thanks so much lady!! I appreciate the positive feedback
Another workout fav ?
Yaaaaah, love hearing that :)
This workout was tough, but it totally flew by! Omg…my calves.
my calves were KILLLLLING me too
This may have been the first of your workouts I really wanted to curse you. That being said, I absolutely LOVED it! The burn was amazing! Those lunges and calves… yikes! Starting off with squats after I already did my 100 today… sneaky gal!
ohhhhh this was post 100 squats !?! BURTAL / AMAZING
Lunges were a killer! OMG! Thanks for the kickass workout:)
my pleasure lady :)
That was awesome! I definitely got a great burn with this workout. Loved it!
oh goos Tracy I am so happy you liked this one !
Love the burn , than added the 100 squat challenge. Feeling bad ass
you are a serious BADASS
I loooooove workouts with weights. This one has become an instant fave (though likely not of my quads) ??
Thanks Kaylie!
love hearing that, I am so pumped you enjoyed this one !
Lunges were 100% the toughest! Liked that style change up with the 10-10-10
Shoulder presses for me! That was great!
Ow great workout struggles on the pulses and the holds the burning oh god the burning. Thanks for the workout
Worked out this week to couple other things. Did this one just now and loved it.. yep by the third round of each there was a BBBBUUUUURRRRRRNNNN ?
My tris are going to hate me! Loved that one Kaylie!
Oh Lordy Lady! I may kill you after I make it back up the stairs from my laundry room lol
Yay this one was rough haha
Done! We usually take the last week of June off but we will do the short ones only.
good for you babe!!
holy guacamole! calves are burning!!!!!!
right?? This was is KILLER
Ouch! Everything burned! Love it!
right? This one was killer for me
Ready for the long weekend
Hell ya!! Enjoy
Welcome to Burn central, Population Me! Haha. Those shoulders presses though.
Hahahahahah right, I still remember how much this one burned
Um, yep it hurts to type right now! The last one was the hardest for me but I pushed through! Loved it overall, thank you!!
Yaahooo atta girl. Happy Long weekend!
I looooooooved this, such a great full body! Would love one like this with a mini band, great for travelling. The lunges and the shoulder press were def most challenging!! Thanks Kaylie
Lunges burnt the most for sure!
oh man that one was rough
WOW! Bookmarked! Love how that targeted so deeply but still keepin to 20 mins! Money!
I want to redo this video 2020 style LOL
Loved that style!
I still remember how rough this one was for me LOL may need do a 2020 version soon
??? calves
My arms are sore!! Cameron says the hardest wise the calf raises. Off I go to stretch!
That was awesome Kaylie!!!
All done. I find the lunges and shoulders the biggest burners for me
My legs Are on fire. Thank you
Happy Friday
Just what I needed today. Great whole body burner.
that was the perfect short burner! thanks Kaylie!! lunges are my absolute least favourite move of all time and I usually sub it out for something else, but between today and bootcamp you have gotten me to follow through twice this week! woop woop!!
ohhhhhh yaaaayyy youre gonnna be a lunge pro in no time!
I really enjoyed that workout, I love how quickly it went by. Omg the holds we’re killer. Lunges were definitely the hardest for me, I was so shakey after them.
it was a tough workout for sure! Glad you enjoyed
loved this one. Tough but fantastic :)
omg my calves are on fire!!
Missed it tomorrow but loved it today! One of my favourite styles to workout. My legs really felt those lunges! Thanks Kaylie!
youre most welcome babe !
Wow that burned! Lunges were the most burn for me. Although I’m dreading having to wash my hair now
this workout was definitely a BURNER
Omg
That BURN! Loved it!!!
REALLY liked that one!! Calf raises – O.M.G!
ya those calf raises sneak up on ya eh
Lunges were the worst burn for me! Fun style to mix things up :)
oh my goodness SAME the lunges were ROUGH