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10-10-10 Strength & Cardio Circuit

By Courtney 41 Comments

So I know I told you all this morning that I had a really fun workout to share…well, I’m not one to back down on my word!

10-10-10 strength and cardio circuit1

Back almost a year ago exactly, I ended up stumbling upon Brittany’s 10-10-10 Quick Interval Workout. Since then, it’s remained a good staple in our home, and has been kept in our pile of treadmill workouts downstairs. Jay also enjoys doing this one, and will occasionally modify it to his own needs.

Well recently, I also re-discovered the workout, but since me and “sprinting” aren’t really pals these days, I decided to make my own version of it to better suits my own workout needs and desires. (*If you are up for some sprinting, definitely give Brittany’s a try!)

The Basics:

  • The workout should ALWAYS start and end with a 5 minute warm up and cool down. No ifs, ands, or buts about it!
  • Each set is repeated three times. So, for example, set 1 would look like this: 1 minute speed walk –> 1st set of each exercise –> 1 minute speed walk –> 2nd set of each exercise –> 1 minute speed walk –> 3rd set of each exercise. You would then move on to set 2.
  • Set 1 = lower body
  • Set 2 = biceps & trieps
  • Set 3 = shoulders
  • You may want more than one set of dumbbells, depending on what your strengths are.

The entire workout should take you between 35-40 minutes to complete; this morning, it took me 38 minutes.

IMG_1157_thumb.jpg

Most of the exercises should be self-explanatory, such as the lower body exercises, but here’s a few references for you, for the others, just in case. :)

For Biceps and Triceps:

Tricep Kickbacks (try not to let dumbbells come back past your hips on the way back down in order to keep the tension on the muscle)

tricep extension

Hammer curls (but done standing; palms face in, rather than up like with a typical bicep curl)

hammer curl

For Shoulders:(3 of my favorite moves from my 7 Moves for Shredded Shoulders workout)

Front Raises – Standing, hold dumbbells in front of you with your palms facing your legs. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to the starting position.

Overhead Press – Stand holding dumbbells in each hand. Bring the dumbbells up to level with your shoulders, palms facing away from you. Press the dumbbells upward so that your arms are fully extended. Slowly return to the starting position, keeping dumbbells to level with your shoulders.

Shoulder Rotations – Standing, hold dumbbells with arms together in front of body, bent at elbows, forearms waist high, palms up (like you’re holding a tray). Rotate forearms out to side, keeping elbows bent and palms up. Slowly return to the starting position.

Have fun with this one! Trust me…the changing up of the exercises with the treadmill makes the time FLY by!

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January 22, 2013 Filed Under: Workouts Tagged With: 10-10-10 interval workout, 10-10-10 strength and cardio circuit, circuit workout, minimal equipment workout, quick treadmill and dumbbell workout

About Courtney

I'm a working mom of two beautiful little boys, Lucas and Alex, and I began writing Sweet Tooth, Sweet Life in April 2010. I enjoy chronicling my love of food (healthy and indulgent!), baking, motherhood, fitness, fashion, and everything in between!

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Comments

  1. Sarah @PickyRunner says

    January 22, 2013 at 2:04 pm

    These are some great exercises! I need to start working more on strength for track but I have trouble coming up with my own routines!
    Reply
  2. Michelle@Peachy Palate says

    January 22, 2013 at 2:12 pm

    Great workout! I wish I had a treadmill at home!!
    Reply
  3. Lauren says

    January 22, 2013 at 2:13 pm

    Love interval workouts. So effective and you can usually get them done in a reasonable amount of time. Thanks for sharing!
    Reply
  4. Kaitlin @4loveofcarrots says

    January 22, 2013 at 2:13 pm

    this workout looks awesome! Cant wait to try it!
    Reply
  5. kim@hungryhealthygirl says

    January 22, 2013 at 2:26 pm

    Love the look of this workout! Workouts like these keep me from getting bored!
    Reply
  6. Brittany @ Itty Bits of Balance says

    January 22, 2013 at 2:29 pm

    Aw! Thanks for the shutout, Court! Glad to hear that you and Jay enjoy the awesomeness of strength and cardio combos too ;) P.S. 8 DAYS UNTIL OUR BIRTHDAYS!!!!!
    Reply
  7. Annette@FitnessPerks says

    January 22, 2013 at 2:33 pm

    I love working the rotators! Yes, strength & cardio combined stuff makes time fly for sure. Love it.
    Reply
  8. Lisa says

    January 22, 2013 at 2:52 pm

    Fun workout! I love the combo of strength and cardio, since it makes time go by about a million times faster! Now I just wish I liked the treadmill, the spin bike is my cardio of choice!
    Reply
  9. michelle kim says

    January 22, 2013 at 2:55 pm

    You're totally right about workouts like this flying by super quickly! It's also great because it hits every body part!
    Reply
  10. Katie @ running4cupcakes says

    January 22, 2013 at 3:14 pm

    Yeah! for a new workout!! Love that shoulder exercise - good one! :)
    Reply
  11. Katie @ Talk Less, Say More says

    January 22, 2013 at 3:24 pm

    This looks like a GREAT workout!! I'll have to give it a try!
    Reply
  12. Avery @ Southern Belle Living Well says

    January 22, 2013 at 3:28 pm

    I've been in an exercise rut lately, so hopefully this will help me out!
    Reply
  13. Allison says

    January 22, 2013 at 3:31 pm

    You know it's a good workout when the time flies by! Gonna try this one out at the gym tonight :)
    Reply
  14. Linz @ Itz Linz says

    January 22, 2013 at 3:42 pm

    this looks AWESOME!! i love changing up my workouts because i do get bored!! going to try this on wednesday with my buddy who i work out with!!
    Reply
  15. Marielle says

    January 22, 2013 at 4:13 pm

    Love finding new workouts......excited to try this one!
    Reply
  16. Meghan @ After the Ivy League says

    January 22, 2013 at 4:13 pm

    Great workout! I love circuits like this. I feel weird jumping on and off the treadmill at the gym though, so I think I'd replace the 1 min of cardio with something I can do at home. I'll save this one for later!
    Reply
  17. Emily @ Hungry Delights says

    January 22, 2013 at 5:00 pm

    Great workouts - I do similar at the moment and this would be a nice change up for my routine!
    Reply
  18. Katie @ Skinny Minnie Moves says

    January 22, 2013 at 5:32 pm

    I did an interval workout today on the treadmill too! I do this on days I lack motivation so it goes by quicker!
    Reply
  19. Kerry @ Totes My Oats says

    January 22, 2013 at 5:38 pm

    I am totally saving this workout to do sometime soon! It looks like a good one :)
    Reply
  20. My Neon Running Shoes says

    January 22, 2013 at 6:03 pm

    Thanks for sharing! I agree changing it up on the treadmill just makes the time go by so much faster!
    Reply
  21. Emily says

    January 22, 2013 at 7:31 pm

    Looks like I'll have to try these. I love that I can totally do these at home- I don't want to go outside when it's below zero!! (:
    Reply
  22. Hannah @ CleanEatingVeggieGirl says

    January 22, 2013 at 8:34 pm

    I really enjoy workouts that alternate between cardio and strength training. I like to mix things up, and these types of workouts keep me interested and help prevent me from getting bored quickly. This is great!
    Reply
  23. jackie says

    January 22, 2013 at 8:51 pm

    Quick question did you rest between the exercises in each set or just go straight? Thanks!
    Reply
    • Courtney says

      January 22, 2013 at 8:54 pm

      I just went straight through :)
      Reply
  24. Becky says

    January 22, 2013 at 9:17 pm

    I did this workout tonight at the gym & it was awesome. The time fly by. I did sprints in between instead of walking to push myself a little. Thanks for the great workout!!
    Reply
  25. Sarah says

    January 23, 2013 at 1:48 am

    I wish I had a treadmill! I bought a great workout DVD by Ramona Braganza and it is similar to this with a mixture of cardio and strength. It's just too cold to do cardio outside right now. She also has a post pregnancy DVD that looks great for getting back into shape. It's called the 321 method.
    Reply
  26. Jenna @ Crazy Healthy Fit says

    January 23, 2013 at 7:14 am

    Looks like a fun workout, thanks!
    Reply
  27. Madison says

    January 23, 2013 at 7:41 am

    I want to try that 10-10-10 workout! Thanks for the tip!
    Reply
  28. sara @ fitcupcaker says

    January 23, 2013 at 8:36 am

    looks like a fun way to switch up a workout!
    Reply
  29. Patty says

    January 23, 2013 at 10:27 am

    I don't have a treadmill at home; could I run in place instead of the min. walk on the treadmill and still get the same benefits?
    Reply
    • Courtney says

      January 23, 2013 at 10:58 am

      Absolutely. Any cardio would work!
      Reply
  30. Karen says

    January 25, 2013 at 8:05 am

    I tried this workout this morning and it was AWESOME!! Can't wait to do it again. Have a great weekend!!
    Reply
    • Courtney says

      January 25, 2013 at 8:08 am

      Yayyy!! :) Thanks, you too!
      Reply
  31. Claire @ Health Nut Claire says

    May 7, 2013 at 12:12 pm

    This would make for an awesome jump rope workout! I love using the jump rope for cardio.
    Reply

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Sweet Tooth Sweet Life
Court Profile CircleI'm Courtney, a 30-something wife and working mom living in upstate NY. I'm a food lover, fitness enthusiast, baker extraordinaire and lover of all things sweet.
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