WORKOUT

This work­out serves as Day 10 of our 10-day Chal­lenge, Func­tion­al­ly Fit with Nicole, but can also serve as a stand­alone workout.

Focus & Ben­e­fits: This total body, bored eas­i­ly-style work­out is a great way to chal­lenge all of your mus­cles through a com­bi­na­tion of iso­la­tion and mul­ti-com­po­nent exer­cis­es. This work­out takes a unique approach as we start with our heav­i­est, com­pound exer­cis­es and work our way down to lighter, iso­lat­ed exer­cis­es. Each exer­cise will only be com­plet­ed 1 time for 50 sec­onds each, allow­ing plen­ty of time to mas­ter the form and get the most from each inter­val. If you’re look­ing for a bit of every­thing today, you’ve come to the right place.

Equip­ment: Dumb­bells (light to medium/​heavy).

Tips & Help­ful Infor­ma­tion: As briefly not­ed in the intro, our work­out today con­sists of seg­ments, divid­ed up by inten­si­ty of weight rec­om­mend­ed for each. In total, we have 3 seg­ments of 4 – 6 exercises:

• Seg­ment 1 (medi­um-heavy weights) — com­pound and mul­ti-joint exer­cis­es work­ing large mus­cle groups
• Seg­ment 2 (medi­um weights) — com­bi­na­tion and iso­la­tion exer­cis­es requir­ing more core sta­bil­i­ty and increased time under tension
• Seg­ment 3 (light or no weights) — iso­lat­ed exer­cis­es work­ing small­er mus­cle groups, includ­ing glutes and core

Each exer­cise is com­plet­ed for 1 round: 50 sec­onds of work / 20 sec­onds of rest. This time inter­val allows us plen­ty of time to under­stand the form, mas­ter the move­ment, and make the most of your time. The length­i­er rest is wel­comed due to the com­plex­i­ty of some of the exer­cis­es, allow­ing you time to swap weights where need­ed. If you feel the rest is too long, feel free to increase your work­ing inter­val by an extra 5 – 10 seconds.

All move­ments are low-impact and can eas­i­ly be modified/​progressed. When in doubt, break down the com­bi­na­tion move­ments, com­plet­ing just one part if need be.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This is rat­ed a lev­el 3 out of 5 due to the low-impact nature and longer rest breaks. The work­out is also very scal­able, allow­ing you to lev­el it up or down based on weight selec­tions, range of motion, and pace. Be sure to take a look at the exer­cis­es in each of the 3 seg­ments to get an idea of what your ide­al weights will be.

Clos­ing Note: We are end­ing this 10-day chal­lenge with a real sweat fest so you can see just how far you’ve come! For every­one that’s get­ting their chal­lenge (or work­out) com­plete today, well done. As always, lis­ten to your body; give what you can and take what you need. This is your time.

-WORK­OUT OUTLINE-

Warmup (4:00) — 30 sec each
Ham­string Curl
Low Side Lunge Shift + Straight Leg Reach
OH Reach + Lat Pull-down
Hinge + Reverse Fly
Body­weight Squat and Press
Ski­er Swing
Reverse Lunge + Rota­tion, alternating
Plank Shoul­der Tap

Work­out (18:00) — 50 sec work, 20 sec rest; 1 round

Med-heavy weight
Sumo Switch Pickup
Sin­gle DB OH Press
Dead­lift + Row Hold to Good Morning
Side to Side Squat (option­al curl)

Medi­um weights
Thruster
Goril­la Row to Plank Step Back
Top/​Down Bicep Curls
Reverse Lunge + Upright Row, alternating
DB Swing
1.5 Push-ups

WATER BREAK

Lighter weights
Fly and Press
Tri­cep Kick­back + Straight Arm Pushback
Weight­ed Sin­gle Leg Sit-up – switch halfway
Alt. SL Glute Bridge
Side Plank Thread the Nee­dle – R
Side Plank Thread the Nee­dle – L

Cooldown (5:00) — 40 sec each
Runner’s Lunge w/​Chest Stretch – L
Pigeon – L
Runner’s Lunge w/​Chest Stretch – R
Pigeon – R
Puppy
Child’s Pose
Tor­so Rota­tion – R
Tor­so Rota­tion – L