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10-Minute and Bodyweight Workouts for this Week

I haven’t been doing a very good job lately or sharing my personal workouts with you, so I thought I’d give you a little insight into what I’ve been doing this week.

It’s been a hectic week (again), so I’m sticking with my 10-minute workouts and doing add-on workouts whenever I have a chance.

The difference with some of the workouts the past few weeks is that when I do my workouts at the studio I focus a lot on my back/upper back and legs, then I do bodyweight workouts at home.

It’s been working out pretty well, plus it’s fun to test and challenge myself with all the different push-up variations that I do with my bodyweight workouts.

Anyway, enough rambling and let’s get to the good stuff.

Monday – Bodyweight Workout, approximately 20 minutes total:

10-Minute Circuit of:
1A)  “T” Push-up – 15 reps
1B)  Bodyweight Squat – 25 reps
1C)  Pike Push-up – 12 reps

I did as many circuits as I could in 10 minutes trying to rest the least amount possible.

Then I did another 10 minute circuit that was a little more metabolic in nature, but still worked my arms nicely.

1A)  Close Grip Push-up – 15 reps
1B)  Burpees – 8 reps
1C)  Jack Knife – 15 reps
1D)  Decline Close Grip Push-up – 12 reps
1E) Mountain Climber on Carpet Sliders – 30 seconds

By the way, those carpet sliders are my new favorite workout toy.  I bought them to use in my boot camps, but liked them so much I kept a pair at home.  I do different mountain climber variations, lunges, plank extensions, leg curls, etc. and they are killer.  I highly recommend you pick up a pair.

Tuesday’s 10-Minute Circuit:

1A)  Inverted Row – 10 reps
1B)  Forward Lunge – 6 reps
1C)  Reverse Lunge – 6 reps
1D)  Rear Flies – 10 reps

Did as many circuits as I could in 10 minutes without resting and my legs were feeling it…not to mention my upper back.

I had some more time, so I went on to a little arm’s workout and did the following for 5 minutes:

1A)  Hammer Curl – 15 reps
1B)  Rear Flies – 15 reps
1C)  DB Curl – 15 reps

That felt good on the arms.

Wednesday did another 10-minute bodyweight circuit from home, just like Monday.

1A)  Decline Spiderman Push-up – 10 reps
1B)  1 ½ Squat – 15 reps (makes the legs burn!)
1C)  Push-up/Jack Knife combo – 12 each

Then I did another 10-minute circuit…

1A)  Side Plank Extension – 12 per side
1B)  Spiderman Mt. Climbers on Carpet Sliders – 30 seconds
1C)  Close Grip Push-ups – 12 reps
1D)  Wide Grip Push-ups – 12 reps

I have no idea how many push-ups I did, but it was A LOT.  I can’t say this enough, but you gotta do push-ups…gotta, gotta, gotta.

How was that for proper grammar?

I have no idea why I added this, I just thought it was a good picture...

I have no idea why I added this, I just thought it was a good picture…

I don’t know what the rest of my week will look like since I’m heading to Austin tomorrow and don’t have ANY time to workout before I leave town. My only hope is that there’s a gym in the hotel and that it’s open 24 hours.

Then I’ll do a bodyweight workout in my hotel room and just might film that for you, although I’d have to put on shorts and a tank top, rather than just rolling out of bed which is what I usually do with my hotel room workouts…so maybe I’ll be too lazy to set up the camera.

Watch and see!

Talk to ya soon!


About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

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