BW Total Body 10


  • A warmup is always recommended regardless of workout difficulty.
  • Perform for time (recommended for circuits) or reps, whatever you prefer.
  • Repeat each block for 3 sets/rounds.
  • For exercises that switch left and right, you can perform each side for the full time or reps, switch half way, or alternate sides. Make it reasonably challenging.

Beginner - 20-30s, rest 30s
Intermediate - 40s, rest 20s
Advanced - 60s, rest 0-15s

Beginner - x10
Intermediate - x15
Advanced - x20


Block A
Jump Lunge
Elbow Taps
Bent Over T’s

Block B
SL Deadlift
Feet-elevated Push-up
Alternating Spiderman

Block C
Walking Lunges
Crab Reach
Rotating Side Plank

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