Welcome to this eight-week video series brought to you exclusively by Whole Life Challenge in partnership with GMB Fitness. Each week, coach Ryan Hurst will teach you a workout designed to improve your strength, flexibility, and body control. These workouts are optional and are simply one of the many ways you can accomplish your ten daily minutes of exercise.
Each week, I’m going to teach you a new full-body workout you can do in ten minutes a day. In the beginning, we’ll focus on building better body awareness in each movement and building basic strength. Over eight weeks, we’ll gradually increase the complexity, difficulty, and range of motion until you’re rocking out a fun, full-body workout you can be proud of.
Instead of cranking through the movements and counting reps, our focus will be to make each rep of each exercise as pretty as we can during our allotted time. This approach will help prevent injury and ensure you get better results from your hard work.
Some of the movements might already be familiar to you, but you probably haven’t explored them in this much detail or depth. Remember to take it easy and listen to your body. If you experience pain, then either slow down or take a break. You are on your own fitness journey — so don’t compare yourself to anyone else.
Week 6 Workout:
- Perform the full combo 2 times slowly as warm-up.
- Assess (same as on Week 2) for 3 rounds of 30 seconds on and 30 seconds off:
- Push-ups — You can do on your knees, half push-ups, quarter push-ups, or full push-ups.
- Squats — Choose from quarter, half, three-quarter, or full squats.
- Table to Low Table — Do this movement with your personal flexibility level in mind.
A “round” means you will work on your push-up variation for 30 seconds, then rest for 30. Then work your squat variation for 30 seconds, then rest. Then your swing set for 30, then rest. That’s one round. Repeat twice more for three total rounds.