The 10 Round Fire Workout
WORKOUT TYPE: FULL BODY
DURATION: 30-45 min
FITNESS CAPABILITY: Strength, Conditioning
This workout is meant to combine movement with stability holds in place throughout the entire workout. This is meant to strengthen not only your stability muscles, but gain better balance, functional movement, as well as increase strength for more explosiveness.
This workout is meant to combine movement and stability. Each round will be 10 sets of 45 seconds on and 15 seconds off. During the work time, you will do the allotted Reps of movement, then for the rest of the time will do the stability based hold. Each round is 10 minutes long and you do from 50 – 100 Reps each round. You want to try and do the reps faster than 30 seconds to give at least a 15 second hold, if it starts to go over that, take the rep count down to ensure you get a good amount of stability. Take a 1 Minute Rest In Between Rounds.
|SET||EXERCISE||ROUND X REP/TIME|
|A1||Bodyweight Squats||10 Rounds X 10 Reps|
|A2||Squat Hold||10 Rounds X 10 Reps|
|B1||Push Ups||10 Rounds X 10 Reps|
|B2||High Plank||10 Rounds X 10 Reps|
|C1||Knee Grab Sit-ups||10 Rounds X 10 Reps|
|C2||Seated Hold/Boat Pose Hold||10 Rounds X 10 Reps|