WORKOUT

This work­out serves as Day 10 of our Strength and Car­dio with Bri­an 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Wel­come to Day 10 of our 10-day chal­lenge, Team! We’ve made it to the final work­out, and we’re going to fin­ish strong. Today’s work­out is a strength and core work­out. It com­bines upper body, low­er body, and core exer­cis­es that will test your car­dio and strength.

Equip­ment needed:

• Dumb­bells (Light, Medi­um, Heavy)
• Mat (Option­al)

As we wrap up this chal­lenge, the goal is to give your best effort and main­tain focus. The work­out struc­ture will help you build mus­cu­lar endurance, improve over­all strength, and engage your core. The mix of exer­cis­es in this for­mat ensures that you’re work­ing your body from all angles, mak­ing the most out of each movement.

Begin­ners should stick with medi­um to light dumb­bells, focus­ing on form and con­trol. If you’re more advanced, you can push your­self with heav­ier weights, but remem­ber that good form is key to get­ting the most out of each exer­cise and avoid­ing injury.

We’re start­ing with a dynam­ic warm-up. This warm-up includes a mix of stretch­es and mobil­i­ty exer­cis­es to pre­pare you for the strength rounds ahead.

In the first round, we’ll focus on low­er-body exer­cis­es like sumo squats, split squats, and hip thrusts. These move­ments will engage your quads, ham­strings, and glutes, build­ing a sol­id foun­da­tion. We will then tran­si­tion to upper body exer­cis­es, includ­ing decline floor press­es, bent-over rows, and rolling tri­cep exten­sions. These exer­cis­es tar­get your chest, back, shoul­ders, and arms, ensur­ing a bal­anced upper body work­out. The final part of this round will focus on core strength with exer­cis­es like full exten­sion crunch­es, side planks, and flut­ter kicks to engage your entire core.

After a quick water break, we’ll dive into the sec­ond round, start­ing with anoth­er set of low­er body-focused exer­cis­es. Lat­er­al lunges, reverse lunges, and loaded bridges will chal­lenge your legs and glutes in dif­fer­ent planes of motion, help­ing you build sta­bil­i­ty and strength. Next, we’ll work on the upper body with crush press­es, delt rows, and lat­er­al rais­es, tar­get­ing your chest, shoul­ders, and tri­ceps. We’ll fin­ish strong with core exer­cis­es, includ­ing seat­ed twists, planks with leg lifts, and dead bugs, to ensure your core is ful­ly engaged.

Remem­ber, this work­out is designed to push you, but it’s impor­tant to lis­ten to your body. If you need to mod­i­fy an exer­cise to make it more or less chal­leng­ing, go for it. The key is to keep mov­ing and give it your all as we close out this challenge.

Team, you have come so far, and now it’s time to dig deep and push through again. Think about the progress you’ve made, the strength you’ve built, and how amaz­ing it will feel to com­plete this challenge.

You’re stronger than you were ten days ago, and this final work­out is your chance to prove it to your­self. Let’s give it every­thing we’ve got and fin­ish this chal­lenge strong.

You’ve got this, Team! Let’s crush this work­out and cel­e­brate all the hard work you’ve put in over the past ten days.

-Bri­an

Work­out Structure

Warm-Up: 2 Rounds, 30 Sec­onds Each Exer­cise (5 Minutes)

• Arm Swings (hor­i­zon­tal and vertical)
• Lat­er­al Lunges
• Cat-Cow Stretch
• Butt Kicks
• Jump Rope (imag­i­nary or with a rope)

Strength Rounds: 1 Round, 40 Sec­onds On / 20 Sec­onds Off (22 Minutes)

Set 1 – Low­er Body Focus

• Sumo Squats
• Split Squat L
• Split Squat R
• DB Loaded Hip Thrusts

Set 1 – Upper Body Focus

• Alt Decline Floor Press
• Bent Over Rows
• Rolling Tri­cep Ext.
• Ham­mer Curls

Set 1 – Core Focus

• Full Ext Crunch
• Side Plank (20 sec­onds per side)
• Flut­ter Kicks

Water Break

Set 2 – Low­er Body Focus

• Lat­er­al Lunges L
• Lat­er­al Lunge R
• DB Reverse Lunges
• Loaded Bridges

Set 2 – Upper Body Focus

• Crush Press
• Delt Rows
• Lat­er­al Raises
• Tri­cep Kickbacks

Set 2 – Core Focus

• Ivans
• Plank with Leg Lifts
• Dead Bug

Water Break

Cooldown: 1 Round, 30 Sec­onds Each Exercise

• Alt Side Strech
• Neck Stretch L/R 30 Sec­onds Per Side
• Hip Flex­or to Ham­string L/R
• Quad Stretch L/R
• Seat­ed For­ward Bend
• Shoul­der Stretch (left and right)
• Pigeon Pose (left and right)
• Cobra Stretch
• Child’s Pose