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Test Your Strength with the 10-20-30 Circuit


Just when I thought I couldn't move another muscle, trainer Todd Durkin tasked me with his 10-20-30 challenge. I was part of a group taking his bootcamp class at the Telluride WOW Fitness Festival; we were sweaty, tired, and collectively thought we couldn't move another muscle. But Todd's enthusiasm was infectious, as was the challenge of ending the day with this high-energy strength circuit

Since leaving the festival, I keep coming back to Todd's 10-20-30 challenge. I love going through the exercises after a run, or fitting it in my day when there's no time to get to the gym. These are great basic exercises that work your entire body while also challenging your agility. To take the challenge yourself, go through the following circuit three times. Perform the moves as fast as you can, but be careful not to lose good form.

1. 10 pushups. Come into plank position with your arms and legs straight and shoulders above the wrists. Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep. If this is too difficult, do this exercise with your knees on the floor.

2. 20 squats. Begin with feet parallel and shoulder-width apart. Hold hands out in front of you for balance. Bend knees, lowering hips deeply, bringing thighs parallel with the floor if you can, and keeping weight back in heels. Rise back up, straightening legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise. This counts as one rep.

3. 30 skaters. Start in a small squat. Jump sideways to the left, landing on left leg. Bring right leg behind to left ankle. (Don't let it touch the floor). Reverse direction by jumping to the right with right leg. This completes one rep.

How'd you do? [Click to tweet your results!] Let us know in the comments how long the challenge took you!

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