10-10 minute Bodyweight Density Workouts

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp Exercises, Bootcamp Workouts
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Workout #1 – 30-30 Beginner 10-Minute Total Body Workout 
Protocol: Do each exercise for 30 seconds and rest 30 seconds before moving to the next exercise.  Once you finish the first round, repeat 1 more time for a total of 2 rounds. 

  • Lying Hip Extensions – 30 seconds
  • Rest 30 seconds
  • Kneeling Pushups – 30 seconds
  • Rest 30 seconds
  • Bodyweight Squats – 30 seconds
  • Rest 30 seconds
  • Stick Ups – 30 seconds
  • Rest 30 seconds
  • Glute Bridge – 30 seconds
  • Rest 30 seconds, repeat 1 more time


Workout #2 – 35-25 Feeling the Heat! 
Protocol: Do each exercise for 35 seconds and rest 25 seconds before moving to the next exercise.  Once you finish the first round, repeat 1 more time for a total of 2 rounds. 

  • 1 Leg Lying Hip Extensions (switch legs next round)
  • Plank
  • High Knees Sprint in Place
  • Close Grip Pushups
  • Wall Squat


Workout #3 – 20-10 Total Body Overload 
Protocol: We’re using the 20-10 format here, which means 20 seconds of work, followed by 10 seconds of rest.  That equals 1 round.  Complete as many reps as possible in each 20 second interval.  Do the specified number of rounds for each exercise.  

  • Close Stance Bodyweight Squats – 20 seconds on, 10 off x 4 rounds (2 minutes total)
  • Eccentric Pushups (4 second lowering phase) – 20 seconds on, 10 off x 4 rounds
  • Split Squats (switch legs each round) – 20 seconds on, 10 off x 4 rounds
  • Side Plank (switch sides each round) – 20 seconds on, 10 off x 4 rounds
  • Total Body Extensions – 20 seconds on, 10 off x 4 rounds


Workout #4 – Show Me What YOU Got! 
Protocol: Set your timer for 4 ½ minutes.  Do the exercises listed below; complete the specified number of repetitions before moving on to the next exercise.  Once you’ve completed all the reps for each exercise, that’s 1 round.  Try to complete as many rounds as possible in 4 ½ minutes.  Record your score.  Rest 1 minute and repeat 1 more time.  Try to beat your score from the first round.  Rest only when necessary. 

  • 5 Decline Push-Ups
  • 10 Duck Unders
  • 15 Jumping Jacks

For example, you will do 5 Decline Pushups, followed by 10 Duck Unders and then 15 Jumping Jacks.  That’s 1 round.  Complete as many rounds as possible in the time given. 

Workout #5 – Looks Can Be Deceiving… 
Protocol: Perform each exercise for 1 minute, completing as many reps as possible.  Only rest when necessary – especially when your form starts to dip.  After the final exercise, rest 2 minutes and repeat 1 more time. 

  • Burpees
  • Total Body Extensions
  • Cross Body Mountain Climbers
  • Prisoner Squat Jumps
  • Rest 2 minutes, repeat 1 more time.


Workout #6 – 10-Minute Maniac Workout 
Protocol: We’re doing this one ladder up style!  That means you’ll start by doing one repetition of each exercise, one right after the other.   
Once you complete one rep of each exercise, you’ll start back at the beginning and do 2 reps for each exercise.  Then 3, 4, 5 and so on – you’re simply adding one rep to each round that you do.  Set your timer for 10 minutes and climb as high up the ladder as you can.  Only rest when necessary. 

  • Triple Stop Push-Up
  • Low Squat Hop
  • Prisoner Reverse Lunge w/ Knee Up


Workout #7 – 45-15 Lean Muscle Mayhem 
Protocol: Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise.  Push yourself to complete as many reps as possible in each 45 second interval.  Once you finish the first round, repeat 1 more time for a total of 2 rounds. 

  • Pull-ups – 45 seconds
  • Rest 15 seconds
  • Squat Jumps – 45 seconds
  • Rest 15 seconds
  • Decline Close Grip Pushups – 45 seconds
  • Rest 15 seconds
  • High Knees Sprint in Place w/ Hands on Wall – 45 seconds
  • Rest 15 seconds
  • Bodysaw (Rocking Plank) – 45 seconds
  • Rest 15 seconds, repeat 1 more time


Workout #8 – 10-Minute Elite Ironman Workout 
Protocol: Perform each exercise for one minute, doing as many reps as possible.  Once you make it through each exercise, repeat the circuit one more time.  Only rest when necessary. 

  • Chin-Ups
  • Double Jump Burpees
  • Jumping Jacks
  • Cross Body Mountain Climber Push-Ups
  • Wall Squat


Workout #9 – 10x10x10 Beach Body Blowout 
Protocol: Set your timer for 10 minutes.  Complete 10 reps of each exercise, one right after the other.  Once you make it through each exercise, that’s 1 round.  Complete as many rounds as possible in 10 minutes and write it down.  Push yourself to beat that number next time you do this workout. 

  • 10 Spiderman Climbs (each leg)
  • 10 Pop Squats
  • 10 Plank to Push-Ups


Workout #10 – 300 Rep Born Ready Challenge 
Protocol: The workout below has a total of 300 repetitions.  Do each exercise for the specified number of reps before moving on to the next exercise.  Rest only when necessary.  Complete as many rounds as possible in 10 minutes. 

  • 20 Bulgarian Split Squats
  • 20 Bulgarian Split Squats (other leg)
  • 30 Push-Ups
  • 50 Jumping Jacks
  • 40 Prisoner Squats
  • 30 Oblique Mountain Climbers (15/side)
  • 25 Lateral Hops
  • 15 Walkouts
  • 40 Total Body Extensions
  • 15 Lying Hip Extensions
  • 15 Burpees

I Have 120 Additional 10-Minute Fat Loss Workouts for You to Check Out Here

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 http://georgettepann.com/10minstacks   

Check out this post for more
http://thefitnessbootcampclub.com/10-minute-stacked-bodyweight-bootcamp-workout/ 

Derek Wahler is a Certified Turbulence Trainer, as well as a Certified Personal Trainer through the National Academy of Sports Medicine.  As a recently married man, with his first child due in a few months, he knows how quickly fitness and nutrition can be pushed to the side.

With his constant determination to make workouts shorter AND more effective, he focuses on getting advanced results in a minimal amount of time.  Derek currently lives in Madison, WI, where he runs his own fitness boot camp.  He also trains clients across the country online with his easy to follow home workout programs.  He’s also been known to spoil his yellow lab Turk (yes, he’s named after the Scrubs character!)

 

 

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One Response to “10-10 minute Bodyweight Density Workouts”

  1. thefitnessbootcampclub.com » Blog Archive » 10-Minute “Stacked” Bodyweight Bootcamp Workout Says:

    […] Need more ideas check out this post Ten 10 min BW Workouts: http://thefitnessbootcampclub.com/10-10-minute-bodyweight-workouts/ […]

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