Day 10: Keep It Movin'

Day 10 short intervals keep this workout moving. Stay engaged, choose a comfortable pace, and focus on clean movement as you work through each round.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Arm circles

Main Workout (~24 minutes)

Movements

1. High Plank with Cable Row (both arms)
2. Half-Kneeling Lift (both sides)
3. Double Leg Lower
4. Standing Hamstring Curl (both legs)

Workout Format

30 seconds work | 10 seconds rest | 6 rounds per exercise

Complete one exercise for 30 seconds work, 10 seconds rest, and repeat for 6 total rounds before moving to the next exercise. For bilateral movements (marked "both arms," "both sides," or "both legs"), alternate sides each round.

Example for bilateral exercises:

• Round 1: Right side (30 sec work/10 sec rest)
• Round 2: Left side (30 sec work/10 sec rest)
• Round 3: Right side (30 sec work/10 sec rest)
• Round 4: Left side (30 sec work/10 sec rest)
• Round 5: Right side (30 sec work/10 sec rest)
• Round 6: Left side (30 sec work/10 sec rest)

Total workout time: Each exercise takes 4 minutes (6 rounds × 40 seconds). With 4 exercises, the main workout is 16 minutes for unilateral exercises and 24 minutes total accounting for bilateral work.

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. High Plank with Cable Row (both arms)

2. Half-Kneeling Lift (both sides)

3. Double Leg Lower

4. Standing Hamstring Curl (both legs)

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Lat stretch (30 seconds each side)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Stay focused: Short intervals mean quick transitions - know what's coming next
• Maintain quality: The workout keeps moving, but your form shouldn't get sloppy
• Use the 10 seconds: Brief rest allows you to reset your position for the next round
• Core engagement matters: Especially in High Plank Row and Double Leg Lower - keep that core tight