If you are looking to add some variety to your next gym session while also giving your heart a great workout, then consider performing a 10-and-1 routine.
Also known as a 55 workout, a 10-and-1 session combines two exercises that are completed as a super-set as you perform one exercise immediately followed by the other beginning at 10 repetitions and working your way down to one repetition.
For example, you can combine a med ball slam with a pushup; start with 10 slams and one pushup, then nine slams and two pushups, and keep going until you have worked our way down to one slam and up to 10 pushups.
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Once you are done, you will have completed 55 reps of each exercise, earning both the cardiovascular benefit of an aerobic session with the muscular blast of a strength session.
The 10-and-1 workout can also be beneficial as a body-weight exercise on days that you don’t go to the gym. You can still perform two complementary exercises, such as a squat and a lunge, or pick 10 different exercises to get your entire body moving.
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Here is an example, courtesy of Pop Sugar, of this type of workout:
10 jumping jacks
9 squats
8 burpees
7 mountain climbers
6 alternating lunges (three on each side)
5 push-ups (rest on your knees if you need to)
4 plank jacks
3 V crunches
2 up-down planks (do one starting with the right elbow, then one starting with the left)
1 jump squat
No matter what your fitness goals are, from weight loss through Resting Metabolic Rate testing to strength training with one of our certified personal trainers, we have a plan that will ensure your success.
To learn more about developing a proper exercise program, give us a call at 216-831-3674 or email us at info@ampfitness.com to talk with one of our certified personal trainers.
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