{"id":4610,"date":"2013-01-11T11:56:41","date_gmt":"2013-01-11T19:56:41","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=4610"},"modified":"2013-01-11T11:56:41","modified_gmt":"2013-01-11T19:56:41","slug":"fitness-friday-the-10-x-10-workout","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2013\/01\/fitness-friday-the-10-x-10-workout\/","title":{"rendered":"FITNESS FRIDAY – The 10 x 10 Workout"},"content":{"rendered":"

Hey Chicks!<\/p>\n

With the weekend approaching it is still super uber important for you to get your sweat on<\/strong> so here is a quick and dirty little workout for y\u2019all to do!
\n
\nThis HIIT workout<\/a> is guaranteed to get your heart pumping and body moving, you know how we roll;)<\/p>\n

THE 10 x 10 Workout!<\/h3>\n

Perform each of the sections below in order<\/strong> and try not to break in between exercises \u2013 remember the word here is try \u2013 so take breaks when needed you want to be sure to always have proper form to get the best results!<\/p>\n

Warm up with a 5 minute dynamic stretch including jogging on the spot, jumping jacks, arm circles and squats.<\/strong><\/p>\n

The 10 x 10 Workout:<\/strong><\/p>\n

10 Dynamo Push Ups<\/a>
\n10 Pop Outs <\/strong>– plank position jump your feet outside your hands and then jump back to plank – as fast as you can with no breaks
\nRepeat three times<\/em><\/p>\n

10 Prisoner Squats<\/a>
\n10 Jump Squats<\/strong>
\nRepeat three times<\/em><\/p>\n

10 Reverse Lunges – stepping behind you into a lunge instead of forward
\n10 Front Kicks <\/strong>– as high as you can go – think chorus line styles
\nRepeat three times<\/em><\/p>\n

10 Twisting Plank<\/strong>s – in plank position bring your knee through to your opposite elbow – low impact do same move on your knees <\/strong>
\n10 Reverse Ab Crunches<\/strong> – on your back hands under booty lift your legs towards the ceiling and then lower as low as you can go
\nRepeat three times<\/em><\/p>\n

Now for fun repeat all of the moves from start to finish one more time <\/strong>(10 reps each) but as a super set so no break between each.<\/p>\n