You don’t always need a partner to make your workout fun and challenging. In fact, sometimes you only need to time yourself, so you can push yourself to beat your own time during your next workout. That’s exactly what Ben Lauder Dykes, trainer at Barry’s Bootcamp, shows us how to do in the video above.
“I’m going to show you a full-body workout you can do in 10 minutes or less,” says Lauder Dykes. “It’s going to be three moves. We’re going to start with 15 reps on the first move, go down to 10 reps on the second move, then down to five on the third move. Your challenge is to do this for five rounds, as fast as possible.”
The moves are incredibly simple.
First, start with a kettlebell deadlift. “Find a heavy kettlebell, and take your feet on either side,” Lauder Dykes says. “Push your hips back on the hinge, drop down to grab the weight, tuck your chin, stand up, drive your hips through, squeeze your butt at the top, push the weight down, chest over feet in the bottom position.” That’s one. Now do 15 of those.
Second move is your standard push-up. Do 10 reps. If it’s too easy, Lauder Dykes recommends adding a clap into your push-up to really build that explosive power.
Third move: Pull-ups. Lauder Dykes recommends using an underhand grip so you can hit your biceps more. Five reps later, that’s one round done.
Do five rounds total, and count your time. “Your challenge is to beat that time, beat that weight, or beat that time with more weight,” says Lauder Dykes. The game is afoot.
By Ben Radding