8 X 10 Exercise Routine
Thanks for being a paid subscriber. Another perk of being a premium member is free workout routines. This one is called an 8 x 10 routine and it’s hard! It entails 8 exercises, done for 10 repetitions and for time. Give yourself 45-50 minutes workout time and see how many rounds you can finish. Not only will you gain a lot of lean muscle, but the routine also gives a great cardio workout.
8 X 10 Routine # 1
Exercise 1 (DB Swings) - stand with your feet together and dumbbells at your sides. Now hinge at your hips and bend your knees slightly, maintaining a flat back and engage your core as you swing the dumbbells backwards.
Then reverse the swing direction and use the power from your hips and legs to lift the dumbbells up to chest height, with your arms extended straight in front of you. Then repeat the opposite swinging motion again and finish 10 repetitions.
Exercise 2 (Double DB Squat + Press) - stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Then lower your body into a squat by bending at your hips, knees, and ankles. Keep your chest up and back tight.
Now push through your heels to stand up and at the same time press the dumbbells overhead, extending your arms fully. Then lower the dumbbells back down to shoulder height and repeat the squat and press movement for 10 reps.