10 to 1 Full Body Workout (Summer SWEAT Series)
Published 1/18/2015 • Updated 11/27/2020
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What I’m Wearing: Heat Gear Armour Tank | Under Armour Speedform Gemini Running Shoes | Printed 6-Pack Headbands | Under Armour Heatgear Alpha Printed Capris
10 to 1 Full Body Workout
Equipment Needed: light, medium, and heavy dumbbells, physio ball, boss ball
Description: Complete each exercise for reps starting at 10, 9, 8…1.
Warm-Up: Start with a 1 mile jog on the treadmill or 10 minutes on the elliptical.
Alternating Dumbbell Flies on Physio Ball: Begin with your upper back and neck resting on a physio ball and your feet planted on the ground. Using light to medium dumbbells, extend both arms up. Then, alternating sides, lower 1 arm down and keep the other extended up to create a 90 degree angle. Make sure to keep a slight bend in your arm. Do 10 flies on each side (then 9, 8, 7, etc.).
Standing Arnold Press: Begin standing in a slight split stance holding medium-size dumbbells. Perform a bicep curl, keeping your elbows close to your body. Then, go right into a wide arm shoulder press, by bringing your arms into goal-post position and then pressing into a shoulder press. Repeat
Bent Dumbbell Rows: Begin with your feet hip width apart with your upper body hinged forward at the waste. Make sure you keep a long spine through your neck and a flat back. Release your arms down. On the exhale, pull your arms up performing a row. Your elbows should stop at shoulder height.
V-Abs: Begin laying on your back holding 1 heavy dumbbell. Extend your arms and feet out long so that they are just a few inches off the ground. Create a V shape with your feet. Then, on the exhale, pull your knees into your chest and pull the dumbbell over your knees. Then, extend back out long. Modification: Use a lighter or no weight.
1/2/1 on Bosu: Start with a bosu placed to your right in a lower stance with a slight bend to your knees. Then, leap off your left leg quickly step right then left on and off the bosu so that you land on the right-hand side of the boss on your right foot. Get low, also like performing a single leg squat. Hold for 2 seconds. Then repeat on the other side. 1 on the left side and 1 on the right side equals 1 round.
Disclaimer: Please consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen consulted with professional trainers for the Summer SWEAT Series fitness program, you are participating at your own risk. Please modify and listen to your body.
This post is sponsored by Finish Line as part of the Summer SWEAT Series. I was compensated and all opinions are my own. Thanks for supporting Fit Foodie Finds!
