The 10 Round Fire Workout

WOMO Workout

WORKOUT TYPE: FULL BODY

DURATION: 30-45 min

DIFFICULTY: BEGINNER

EQUIPMENT: None

FITNESS CAPABILITY: Strength, Conditioning

LOCATION: ANYWHERE!

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.


Workout Instructions:

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.


Workout Routines:

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

Anthony Eisenhower

Anthony Eisenhower is the owner of Brood 9 Martial Arts in Southern California and focuses on Functional Strength & Conditioning, as well as MMA, Muay Thai, Jiu-Jitsu, Boxing and Stunts. He is a former Power Ranger as well as Professional Fighter. Link

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